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
CHANGED PRIORITIZATION/PERIODIZATION
PROGRESSIVE OVERLOAD
SUPERSETS
DROP SETS
REST PAUSES
CLASSIC BODYBUILDING HYPERTROPHY
MECHANICAL DROPSETS
POWERLIFTING
PERFORMANCE
!!! 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 ”
NEW SPLIT CHANGE
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. LYING CABLE CROSSOVER
REAR DELT FLY
back supported on 30-45 degree incline bench
with pulley set high. cables crossed with no
attachments.
3 SETS : 10 to 15
superset with
INCLINE CHEST SUPPORTED DB SHRUG
3 SETS : 8 to 12
2. SEATED CABLE CROSSOVER PULLBACK
TO Y POSITION ( add lat pulldown at the end
of the movement
set pulleys at just below shoulder height in seated position.
pull back into the y position, then under that tension
mimic a lat pulldown.
3 SETS : 10 to 15
superset with
SEATED HIGH TO LOW CABLE FLY
use the same bench and face away from the cables.
lean forward slightly in your body position.
4 sets : 10 to 15
3. CHEST FOCUSED DIPS
treat this like your 19 year old self did
flat bench. don’t try and shoot for
bodyweight only as a goal. get to where you
can load this. if you can’t – you have a new goal.
1-2 warm up sets
4 SETS : failure + rest pause fail on last set
*if you’re adding loading work in a 6 to 10 rep range
4. INCLINE PUSH UP OFF FLAT BENCH
WITH BAND TENSION
long band goes around you if you need more
tension. bigger the band the harder it gets.
4 SETS : failure
*increase or decrease band tension as needed
5. SINGLE ARM CABLE ROPE PRESSDOWN
really flare out to hit the horse shoe area
3 SETS : 15 to 20
6. LYING DB SKULL CRUSHER BEHIND
THE HEAD WITH TWIST TO PRONATION
db’s are put behind your head and as you roll into the
top of each rep, rotate into pronation.
3 sets : 10 to 15
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BENT KNEE CALF RAISE
bent leg with toes elevated
2. SINGLE LEG DONKEY RAISE
stiff leg with toes elevated
3 SETS : 10-10-10