LOWER CHEST | MED+LATERAL TRIS | REAR & MEDIAL DELTS | POSTERIOR CALVES
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
1. LOWER CHEST | MED.&LATERAL TRIS
REAR&MEDIAL DELTS | POSTERIOR CALVES (SATURDAY)
2. HAMSTRINGS | GLUTES | LIGHT QUADS | ANTERIOR CALVES
ADDUCTORS (SUNDAY)
3. LOWER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. MED&FRONT DELTS| UPPER CHEST
LONG HEAD TRICEPS | POSTERIOR CALVES (WEDNESDAY)
5. QUADS | ADDUCTORS | LIGHT HAMSTRINGS
HIP FLEXORS (THURSDAY)
6. TRAPS | UPPER BACK | SHORT HEAD BICEPS
FOREARMS | ANT. NECK (FRIDAY)
B. ALPHA GLUTES/RECOVERY WORK (FRIDAY)
FREQUENTLY ASKED QUESTIONS :
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION. ACCESSORY WORK IS ALSO LISTED ALONG WITH PREHAB/MOBILITY/ACTIVATIONS. THERE ARE 6 NEW DAILY TRAINER WORKOUTS EVERY WEEK AND 2 ALPHA GLUTES SESSIONS. THEY ARE NUMBERED ABOVE.
ALL STANCES, POSITIONS, AND CUES WILL BE LISTED BELOW EACH EXERCISE
REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED
ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY
REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL MANAGEMENT, I’D RECOMMEND YOU DID MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU
IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES
KEY TRAINING/INTENSITY VARIABLES OF THE WEEK
YATES STYLE WORKING SETS ( MAX EFFORT)
PROGRESSIVE OVERLOAD
SUPERSETS
REST PAUSES
CLASSIC BODYBUILDING HYPERTROPHY
MECHANICAL DROPSETS
POWERLIFTING
RESTORATIVE MOVEMENTS/PREHAB
!!! WARNING !!!
WE ARE HERE AS STUDENTS TO BROADEN OUR TRAINING HORIZONS. THIS IS SUPPOSED TO BE HARD AND CHALLENGING. ITS OK IF YOU CAN’T DO EVERYTHING. TRY YOUR BEST. YOUR MAIN GOALS SHOULD TO LEARN TO TRAIN HARD AND MAKE PROGRESSIONS. THE PURPOSE OF THESE WOKROUTS IS TO KEEP NEW AND CHALLENGING VARIBALES COMING AT US EVERY WEEK. WE ARE HERE TO GET BETTER.
LET’S TRAIN!!!
THE MUSCLE MECHANIC
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THIS WEEKS ALL NEW SPLIT
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
LOWER CHEST | MED+LATERAL TRIS
REAR & MEDIAL DELTS | POSTERIOR CALVES
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THORACIC SPINE MOBILITY
ROTATOR CUFF RELEASE/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
PRESSING MOBILITY
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1. SIDE LYING DB REAR DELT RAISE
side lying on flat bench with single db in top
side hand. imagine a reverse pec deck fly motion
and pull with the rear delt as you raise. this will put
a hell of a stretch on the muscle also.
2 sets : 10 to 15
1 set : 10 to 12 max effort
superset with
UNILATERAL BENT ARM DB LATERAL RAISE
standing position and slightly leaning fwd with
bent arm trying to pull through the medial delt and
not lift with the traps.
2 sets : 20 to 30
1 set : 10 to 15 max effort
2. SEATED CABLE REAR DELT HIGH
TO LOW CABLE FLY
no attachments and set cables at about seated head height,
with cables crossed and a slight high to low
motion.
2 sets : 15 to 25
1 set : 10 to 15 max effort
superset with
HIGH INCLINE CHEST SUPPORTED
CABLE CROSSOVER LATERAL RAISE
cables move to low position and crossed over with
a chest supported bench angle of approx 60 degrees.
works best with wrist cuffs.
2 sets : 15 to 20
1 set : 10 to 12 max effort
3. SMITH MACHINE SLIGHT DECLINE
BENCH PRESS WITH BAND DELOAD
(slingshot bench band works well also instead of long bands)
decline bench position with accommodating band
tension. use a just outside shoulder width pronated bench
grip.
2 sets : 10 to 15
1 set : 6 to 8 max effort
4. CHEST FOCUSED DIPS
chest over the movement and add loading
via dip belt if applicable.
3 sets : near failure
1 set : all out failure max effort
5. SEATED HIGH TO LOW CABLE FLY
set cable for downward angle tracking
2 sets: 15 to 25
1 set : 10 to 15 max effort
superset with
BODYWEIGHT TRICEP EXTENSIONS/
PUSH UP
hands inside shoulder width on edge of bench and perform
a blend of a skull crusher and a close grip press focusing
on the extension of the arm.
3 sets : failure
6. OVER THE SHOULDER
SINGLE ARM ROPE PRESSDOWN
stand facing away from cable with pulley above shoulder height.
cable comes over the opposite shoulder as working side.
2 sets : 15 to 20
1 set : 8 to 10 max effort
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really focus on the stretch position, but not rolling
foot so much as too create unnecessary range. keep the tension
on the gastroc.
*add loading if applicable
2. SINGLE LEG BENT KNEE DB
CALF RAISE
toes elevated with db loading
2 sets : 12 to 15
1 set : 8 to 10 max effort + rest pause 4