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. LYING BACK SUPPORTED
CABLE CROSSOVER REAR DELT FLY
high cable setting with flat bench for
back supported position. cables cross and you pull
back like a reverse pec deck fly.
3 sets : 25-20-15
superset with
STANDING CABLE CROSSOVER PULLBACK
Y RAISE
same setting on cable and pulling back to a y position.
wrist cuffs are the GOAT on this one.
3 sets : failure ( you’ll likely need to use very little loading)
2. SEATED HIGH INCLINE DB ARNOLD
PRESS ROTATIONS
set bench incline to 60-70 degrees and perform the rotational
portion of the arnold press minus the actual press. set this up
in a cable crossover for next movement.
3 sets : 15-15-15
superset with
HIGH INCLINE CHEST SUPPORTED
CABLE CROSSOVER LATERAL RAISE
same bench setup as the first one here, but cables
will be crossed over for chest supported lateral raise
position. dope combo here.
3 sets : 12-12-12
3. SEATED NEUTRAL POSITION
CABLE FLY
set cables to just below chest height in seated
position. no attachments and a pronated grip on the cables
meaning palms down.
3 sets : 15-12-10 + drop 10
4. BB PAUSED 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.
5 sets : 4-4-4-4- (2-2-2 cluster set)
*use short rest periods
5. CHEST FOCUSED DIPS
neutral grip position on dip bar with
chest over movement.
3 sets : failure + rest pause failure on last set
superset with
DB TATE PRESS
lying position on flat bench with elbows flared
out and db’s right over chest. they are just like a skull crusher with
a different alignment. as you press up the db’s open up to
a pronated bench press position.
3 sets : 15-12-10
6. SEATED EZ BAR OVERHEAD TRI EXTENSION
a touch inside shoulder width grip in a pronated position.
focus on slow and controlled reps with a nice deep stretch
in the bottom position.
3 sets : 15-12-10 + rest pause 5
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change toe position each set
(toe in, straight fwd, heel in)
3 sets : 20-20-20
2. SINGLE LEG DONKEY RAISE
stiff legged position with toes elevated
and staying on the stretch even in the
contraction of this one.
3 sets : 12-12-12