01
28
2022

LOWER CHEST | REAR&MEDIAL DELTS | LONG HEAD TRIS | POSTERIOR CALVES (SATURDAY)

By Adam 0

Daily Trainer

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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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PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
ROTATOR CUFF RELEASE/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
PRESSING MOBILITY
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1. SIDE LYING INCLINE DB REAR
DELT RAISE (UNILATERAL)
bench set at 45-60 degree incline and side lying
position. raise db using the rear delt.
3 sets : 15-15-15

superset with

SIDE LYING INCLINE DB LATERAL RAISE
(UNILATERAL)
side lying on bench raising straight from the side. range of
motion will be kind of smaller on this one.
3 sets : 12-12-12

2. REVERSE PEC DECK FLY USING
CABLE CROSSOVER
set cable for slight high to low position so
you can get more shoulder extension in the
end range.
3 sets : 20-15-12

superset with

SEATED CABLE REAR DELT
PULLBACK TO Y POSITION

this is easily transitioned into from the
reverse fly. cable should be set at roughly shoulder height
for you to pullback across the medial delts.
3 sets : 10-10-10

3. STANDING SINGLE ARM CABLE FLY
cables in high position and bend over to like
just a bit. the fly will be able to pull across the chest much
further due to unilateral setup.
3 sets : 10-10-10

4.  DB BENCH PRESS
4 sets : 10-8-6-4 + drop 4

5. PRONATED GRIP DIPS
works good using smith machine bar and a
bench to put your feet back on. i use the
headrest on an adjustable incline bench
to lay my ankles on. start with a wide
grip and narrow it each set.
3 sets : failure with bodyweight

superset with

STANDING EZ BAR OVERHEAD TRI EXTENSION
pronated inside shoulder width grip.
3 sets : 20-15-12

6. TRICEP ROPE PRESSDOWN
3 sets : 10-10-10
*use super controlled tempo with hard paused contractions

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POSTERIOR CALVES
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1. SPLIT STANCE CALF RAISE ON
LEG PRESS
bottom foot does the exercise, and top
foot for stability.
3 sets : 12-12-12
24 total reps split both ways

2. STIFF LEGGED DONKEY RAISE
stiff legged position with toes elevated

3 sets : failure

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