LOWER CHEST | MED+LATERAL TRIS | REAR & MEDIAL DELTS | POSTERIOR CALVES
FOLLOW ME ON THE SOCIALS :
——————————————————–
NEW CURRENT SPLIT :
SPLIT CHANGE COMING SOON!!!
with new intensity techniques!!!
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 TOP SETS)
PROGRESSIVE OVERLOAD
SUPERSETS
HIGH FREQUENCY MUSCLE EXPOSURE
BODYBUILDING HYPERTROPHY
MECHANICAL DROPSETS
CONJUGATE POWERLIFTING
RESTORATIVE MOVEMENTS
!!! 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
_________________________________
THIS WEEKS ALL NEW SPLIT
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
LOWER CHEST | MED+LATERAL TRIS
REAR & MEDIAL DELTS | POSTERIOR CALVES
————————————–
THORACIC SPINE MOBILITY
ROTATOR CUFF RELEASE/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
PRESSING MOBILITY
______________________________________
1. INCLINE CHEST SUPPORTED
DB REAR DELT SWING
set incline at 15 to 30 degrees and keep arms locked
with shoulder as the hinge point.
2 sets : 20 to 25
1 set : 15 to 20 max effort
superset with
STANDING DB UPRIGHT ROW/LATERAL RAISE
kind of blend the upright row and lateral raise together on these,
really connecting with the side delt as the puller in the motion.
2 sets : 15 to 20
1 set : 10 to 15 max effort
2. HIGH INCLINE CHEST SUPPORTED DB BUTTERFLY
RAISE
use a 60 degree incline and perform a butterfly swim stroke
style movement, focusing more on the rear and middle position and less on the
out in front you portion
2 sets : 10 to 12
1 set : 6 to 10 max effort
superset with
SIDE LYING HIGH INCLINE
UNILATERAL DB LATERAL RAISE
using the same bench position you lay on your side
and do a lateral raise from this fixed and stable position.
connect with the side delt on these.
2 sets : 10 to 12
1 set : 6 to 10 max effort
3. SEATED INCLINE LOW TO HIGH CABLE FLYS
set bench at about 60 to 70 degrees and set cables so they are
just below your lower chest height in seated position. use d grip handles and
as you finish each rep, supinate your wrists into the contraction. this will be
an underhanded position as you squeeze together.
2 sets : 10 to 15
1 set : 8 to 12 max effort
4. BB GUILLOTINE BENCH PRESS
flat bench position with outside shoulder width grip. elbows will
flare out and bar will be over the throat ( hence guillotine press in the name).
pay attention to protecting your shoulders doing this and train the clavicular head
of the pec rather than tearing up your shoulders.
3 sets : 10 to 15
1 set : 6 to 10 max effort
5. CHEST FOCUSED DIPS
add loading if applicable to you with a dip belt
2 sets: near failure
1 set : all out failure
superset with
NEUTRAL GRIP PUSH UP OFF DB’S
place db’s on floor in shoulder width position
that gives you a neutral press position.
2 sets : near failure
1 set : all out failure
6. SINGLE ARM CABLE PRESSDOWN
do this cross body and with a d grip handle and a
supinated grip. focus on full extension of the tricep.
2 sets : 15 to 20
1 set : 10 to 15 max effort
—————————–
—————————–
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. SPLIT STANCE LEG PRESS CALF RAISE
close split stance with bottom foot off the bottom
of the platform on the toes. bottom foot is the working
side and top foot is for stability.
2 sets : 12 to 15
1 set : 8 to 10 max effort