03
04
2022

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

By Adam 0

Daily Trainer

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NEW SPLIT CHANGE :

VIA 90 DAYS TO ALPHA

1.  UPPER CHEST | REAR&MEDIAL DELTS |  LONG HEAD TRIS
POSTERIOR CALVES (SATURDAY)

2.  QUADS| LIGHT GLUTES | LIGHT HAMS| ANTERIOR CALVES
ADDUCTORS (SUNDAY)

3. LOWER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK (MONDAY)

A.  ALPHA GLUTES/ACCESSORY WORK (TUESDAY)

4. SHOULDERS | LOWER CHEST
MED. & LATERAL TRICEPS | POSTERIOR CALVES (WEDNESDAY)

5. HAMS | GLUTES |  ADDUCTORS | LIGHT QUADS
HIP FLEXORS (THURSDAY)

6. UPPER 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 ”

UPPER 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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1A. SEATED HIGH TO LOW CABLE REAR DELT ROW
cable set a bit above head height in seated position and use
an outside shoulder width neutral grip if applicable to you.
pull in trying to drive elbows back. don’t tuck elbows in
bs that’s the lats.
3 sets : 15-15-15

 

superset with

 

1B. INCLINE CHEST SUPPORTED DB
” Y ” LATERAL RAISE
use same bench as prior movement for transition. set
incline to about 60 degrees and raise up in a y position
targeting the medial delts well in a shortened position.
3 sets :  12-12-12

 

2. UNILATERAL LEANING DB LATERAL RAISE
MECHANICAL DROPSET
this is a mechanical dropset where you lean away from the
raise and take it to rx reps, then lean into it and go till
exhaustion. match sides for reps.
3 sets : 10-10-10 ish + mechanical position change failure
*match sides for reps

 

3. INCLINE CHEST SUPPORTED DB REAR
DELT RAISE MECHANICAL DROPSET
set bench at 45 degrees and move in a reverse pec
deck fly motion focusing on keeping the rear delt
under tension the entire time. after you hit the rx reps,
change to a swing raise and finish it off.
3 sets : 20-20-20 + swing reps

 

4. INCLINE SMITH MACHINE BENCH PRESS
set bench incline to 30 degrees and use a shoulder saver
bench block or stop a few inches above chest in bottom.
outside shoulder width pronated grip.
4 sets : 6-6-6-6 + drop 6 + rest pause 3

 

5.  LOW INCLINE  CABLE NEUTRAL FLY
set incline at 15 degrees and in a cable crossover.
no attachments so you can have a neutral position grip.
make sure the pulley line of force is over the clavicular
portion of the chest ( upper ).
3 sets : 15-12-10 + drop 6

 

 

6A. DECLINE DB SQUEEZE PRESS/SVEND PRESS
hold db’s together in the middle and press while driving
them together. set bench in a decline position.
3 sets : 15-12-10

 

superset with

 

6B. DECLINE DB CALIFORNIA PRESS
shoulder width neutral grip and this
is a mix of a skull crusher and a close grip
bench press. skull crusher negative and close
grip press positives.
3 sets : 8-8-8

 

7. SEATED EZ BAR OVERHEAD TRI EXTENSION
inside shoulder width pronated grip.
3 sets : 15-12-10 + rest pause 4

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POSTERIOR CALVES
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1. SEATED SINLGE LEG DB CALF RAISE
 elevate toes and set db on working side.
3 sets : 12-12-12

2. SINGLE LEG DONKEY RAISE
IN HIP EXTENSION
stiff legged position with toes elevated
and staying on the stretch even in the
contraction of this one. stay bent over
in hip extension also.
3 sets : failure

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