LOWER CHEST | REAR&MEDIAL DELTS | LONG HEAD TRIS | POSTERIOR CALVES (SATURDAY)
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
NEW SPLIT CHANGE THIS WEEK.
PERIODIZATION CHANGE COMING SOON…
VIA 90 DAYS TO ALPHA
1. LOWER CHEST | REAR&MEDIAL DELTS | LONG HEAD TRIS
POSTERIOR CALVES (SATURDAY)
2. QUADS| LIGHT GLUTES | LIGHT HAMS| ANTERIOR CALVES
ADDUCTORS (SUNDAY)
3. UPPER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. SHOULDERS | UPPER CHEST
MED. & LATERAL TRICEPS | POSTERIOR CALVES (WEDNESDAY)
5. HAMS | GLUTES | ADDUCTORS | LIGHT QUADS
HIP FLEXORS (THURSDAY)
6. LOWER 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 | REAR&MEDIAL DELTS
LONG HEAD TRIS | POSTERIOR CALVES
(SATURDAY)
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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. UNILATERAL STANDING CABLE
REAR DELT HIGH TO LOW FLY
set cables at just above head height in standing position with
no attachments to the cables. pull back and slightly down into shoulder extension
into the rear delt. do both sides.
3 sets : 15-15-15
superset with
STANDING UNILATERAL BENT
ARM DB LATERAL RAISE
single arm lateral raise with a more bent arm
3 sets : 25-20-15
2. BENT OVER DB REAR DELT FLY
keep the movement on the rear delt, so don’t overdo the
movement so its a back exercise. feel out the contraction and
range of motion.
3 sets : 25-20-15
superset with
SIDE LYING INCLINE DB LATERAL RAISE
set bench at 30 to 45 degrees and raise off the hip
3 sets : 8-8-8
3. INCLINE BANDED PUSH UP OFF BENCH
WITH SUPINATED GRIP
run a band around your back and into your hands to create
a resistance against your push up. start the first set with
a very wide grip and narrow it a little each set. make sure to
reverse your grip.
3 sets : failure
4. CHEST FOCUSED DIPS
add loading with a dip belt if applicable to you
4 sets : 15-10-8-6 + rest pause failure
5. SEATED LOW CABLE FLY INTO
SUPINATED POSITION
normal cable fly but add in some supination
at the end range to gain a tad better lower chest contraction.
3 sets : 15-12-10
superset with
LYING DB SKULL CRUSHER
db’s in neutral position
3 sets : 15-12-10
6. VERY WIDE GRIP CABLE PRESSDOWN
outside shoulder width pronated grip
3 sets : 25-20-15
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CALF RAISE
calf raise done from the held bottom position of a split squat
2. LEG PRESS CALF RAISE
feet on bottom of platform hip width apart
3 sets : 15-15-15