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 DB CHEST SUPPORTED
DB REAR DELT FLY
bench set at 30 degree incline and chest supported
position. palms facing each other and only a smaller range
of motion so you don’t use the mid back. feel out the
rear delt only.
3 sets : 25-20-15
superset with
BACK SUPPORTED INCLINE DB
LATERAL RAISE
move bench to 45 degrees and lay back.
lateral raise to the sides.
3 sets : 12-12-12
2. CHEST SUPPORTED DB
SHOULDER EXTENSION/PULLBACK
lying on flat bench with db’s held in neutral position.
pull straight back into shoulder extension on the rear delt.
3 sets : 10-10-10
superset with
SEATED DB OVERLOAD LATERAL RAISE TO
BENT ARM LATERAL RAISE
start with a heavy partial swing raise to the sides and
go to fatigue, then drop weight and go to a standing position.
then hit the rx reps on the bent arm raise.
3 sets : 15-15-15
3. SEATED SUPINATED GRIP CABLE FLY
set pulleys at low chest height in seated position
and grip with no attachments in an underhanded fashion.
your pinky side of your hands will be facing each other.
3 sets : 15-12-10
4. DB BENCH PRESS
4 sets : 8-6-4-4 + drop 4 + rest pause 2
5. CHEST FOCUSED DIPS
WITH ALT. ROTATION INTO TOP
bodyweight only and you’ll rotate into each side
alternately each rep. this motion will hit the side
you turn to harder.
3 sets : failure with bodyweight
superset with
STANDING DB OVERHEAD TRI EXTENSION
palms up into db and get as much negative range as you
can to put a stretch on them. use your triceps to do this
one and not your entire body.
3 sets : 12-12-12
6. WIDE GRIP KNEELING CABLE PRESSDOWN
outside shoulder width pronated grip.
3 sets : 25-20-15
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done from a split position in the bottom
30ish total reps split both ways
2. SINGLE LEG STIFF LEGGED DONKEY RAISE
stiff legged position with toes elevated
3 sets : failure