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
PROGRESSIVE OVERLOAD
CONJUGATE MOVEMENT CONTRASTS
SUPERSETS
HIGH FREQUENCY MUSCLE EXPOSURE
BODYBUILDING HYPERTROPHY
MECHANICAL DROPSETS
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 SEATED CABLE
REAR DELT HIGH TO LOW FLY
set cables at just above head height in seated 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. HIGH INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
set bench angle to 60 degrees and perform orbital reps
that mimic a butterfly swim stroke.
3 sets : 15-12-10
superset with
SIDE LYING INCLINE DB LATERAL RAISE
use the same 60 degree bench and raise off the hip
3 sets : 15-12-10
3. SINGLE ARM STANDING
HIGH TO LOW CABLE FLY
cable in high position and you bent over
to 60 degree angle hip extension. use d grip handles
or cable cuffs.
3 sets : 15-12-10
4. DECLINE SMITH MACHINE BENCH PRESS
start grip wide and narrow it a tad each set to
be just outside shoulder width on last set.
4 sets : 8-8-8-8 + rest pause 4 + drop 4
5. INCLINE TWISTING PUSH UP
feet on the floor and using and elevated surface for
push up position. as you push up you’ll alternate twisting
to each side to accentuate the lower chest bias.
3 sets : failure
superset with
TRICEP JACKHAMMER CABLE PRESSDOWN
d grip handles on cable crossover and think of this like
a cable dip instead of a straight tri extension.
3 sets : 20-15-12
6. SEATED DB OVERHEAD EXTENSION
palms up to a single db extending to the overhead position
3 sets : 12-12-12
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CALF RAISE
calf raise done from the held bottom position of a squat
2. SINGLE LEG DONKEY RAISE
stiff legged position with toes elevated
3 sets : failure (match sides for reps)