LOWER CHEST | REAR&MEDIAL DELTS | LONG HEAD TRIS | POSTERIOR CALVES (SATURDAY)
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
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. INCLINE CHEST SUPPORTED
DB REAR DELT FLY
set bench at 15 to 30 degrees . set this up
in a cable crossover so you have a quick
movement transition.
3 sets : 25-20-15
superset with
SEATED CABLE CROSSOVER PULLBACK
set cable to just below shoulder height in seated position
3 sets : 12-12-12
2. STANDING DB BENT ARM LATERAL RAISE
set bench angle to 60 degrees and perform orbital reps
that mimic a butterfly swim stroke.
3 sets : 25-20-15
superset with
INCLINE CHEST SUPPORTED
EZ BAR REAR DELT PULLBACK
set bench at 45 degrees. bar is held behind you
at just outside shoulder width using
a pronated grip. pull straight back into the
rear delts.
3 sets : 10-10-10
3. SEATED CABLE FLY
cables set at lower chest height using
a supinated grip on the cable with no
attachments.
3 sets : 15-12-10
4. CHEST FOCUSED DIP
add loading with dip bent if needed
4 sets : 6-6-6-6 + drop 6 + rest pause 3
5. SLIGHT DECLINE LYING DB PULLOVER
lying on flat bench with a slight decline added. pronated
grip on a pair of db’s that are held together.
3 sets : 15-12-10
superset with
SEATED DB OVERHEAD TRI EXTENSION
palms up to a single db extending to the overhead position
3 sets : 15-12-10
6. DB SKULL CRUSHER
neutral position on db’s
3 sets : 15-12-10
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calf raise done from the held bottom position
of a split squat
*match sides for reps
2. SINGLE LEG DONKEY RAISE
stiff legged position with toes elevated
3 sets : failure
*match sides for reps