LOWER CHEST | MED+LATERAL TRIS | REAR & MEDIAL DELTS | POSTERIOR CALVES
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
SPLIT CHANGE NEXT WEEK!!!
with new muscle pairings and intensity variables!!!
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
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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. STANDING CABLE CROSSOVER PULLBACK
cable set at just below shoulder height in standing position.
works best with wrist cuffs but can be done with no attachments.
use an adjustable bench for your seated position for next
movement.
2 sets : 10 to 15
1 set : 10 max effort
superset with
INCLINE CHEST SUPPORTED DB REAR DELT SWING RAISE
set incline at 30 degrees or so for chest supported position. may have to
doctor it up a bit to get the clearance for your delt swings. arms locked in place
and swing from the shoulder.
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 : 10-15
1 set : 8 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. INCLINE CHEST SUPPORTED HIGH TO LOW
CABLE FLY
45 degree bench angle and pulleys set high for high to low
tracking. this will bias the lower chest. also make sure your set up
2 sets : 15 to 20
1 set : 8 to 12 max effort
4. SMITH MACHINE DECLINE BENCH PRESS
use a just outside shoulder width grip and a band deload
if applicable to you.
3 sets : 10 to 15
1 set : 6 to 8 max effort
5. GIRONDA DIPS
elbows flared out more than a typical dip with your
upper back slightly rounded and your feet out in front of you.
2 sets: near failure
1 set : all out failure
superset with
BENCH TRI EXTENSION/PRESS
place hands in close v position and perform as much of
a skull crusher type movement as possible. it’ll kind of be a
blend of a skull crusher and a press hence the name.
2 sets : near failure
1 set : all out failure
6. SINGLE ARM ROPE PRESSDOWN
2 sets : 15 to 20
1 set : 10 to 15 max effort
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calf raise done from the held bottom position of a squat
2. SINGLE LEG CALF RAISE IN HIP EXTENSION
basically you’ll be in the bottom position of a single leg RDL
and do a stiff legged/donkey raise. elevate your toes and
hang on to something for stability so you don’t fall on your ass.
2 sets : 10 to 15
1 set : 8 to 10 max effort