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
PRECISION EXERCISE SELECTION
WSBB CONJUGATE MOVEMENT CONTRASTS
SUPERSETS
CLUSTER SETS
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. SEATED CABLE CROSSOVER PULLBACK
set cables at shoulder height in seated position.
wrist cuffs are ideal for hooking to cables. use an adjustable
bench for quick transition to next movement.
3 sets : 12-12-12
superset with
INCLINE CHEST SUPPORTED DB
SHOULDER EXTENSION PULLBACK
lying on 15 to 30 degree incline bench with db’s held in neutral position.
pull straight back into shoulder extension on the rear delt.
3 sets : 10-10-10
2. SINGLE ARM STANDING CABLE REAR DELT
FLY
set cable to just above standing head height and stand
cross body to cable to put a good stretch across the rear delt.
3 sets : 25-20-15
superset with
STANDING BENT ARM DB LATERAL RAISE
db lateral raise with a bent arm position pulling
straight from the medial delt.
3 sets : 20-20-20
3. SLIGHT DECLINE DB NEUTRAL FLY TO
PRONATED CONTRACTION
standard db fly with a turn into the top contraction
(thumbs together in pronation). set bench on a decline
position to pick up some more lower chest fibers.
4 sets : 12-10-8-6
4. BB ONE BOARD PRESS
lay a 2×4 or foam block on your chest for a slightly
shallower bottom end of rep.
just outside shoulder width grip.
4 sets : 8-6-4- (3-3-3 cluster set)
*cluster is 9 total reps in 3 mini sets with short rest periods
5. BENCH PUSH UPS WITH ROTATION
INTO TOP POSITION
feet on the floor and hands on a flat bench. you’ll rotate into each side
alternately each rep. this motion will hit the side
you turn to harder. slightly wider than shoulder width
grip. can add a band around you for added loading.
3 sets : failure with bodyweight
superset with
LYING DB SKULL CRUSHER
lay on the same bench you just used and keep
db’s in neutral position focusing 0n a strong extension
and contraction of the triceps.
3 sets : 8-8-8
6. REVERSE GRIP TRICEP DIPS OFF STRAIGHT BB
shoulder width supinated grip and using a smith machine
works well to adjust the bar height to yourself. you can keep
feet on the ground lightly to accommodate you if needed to get some
reps out of this one.
3 sets : failure
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hip width stance
3 sets : 20-20-20
2. SMITH MACHINE DONKEY RAISE
toes elevated and use a thrust pad of the smith machine
bar that sits down on your tailbone region.
3 sets : 12-12-12