UPPER CHEST | REAR&MEDIAL DELTS | LONG HEAD TRIS | POSTERIOR CALVES (SATURDAY)
FOLLOW ME ON THE SOCIALS :
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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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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 CHEST SUPPORTED CABLE REAR DELT ROW
(smarter way to ” face pull ” )
cable set a bit above shoulder 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
too much bv that’s the lats. look to maximize shoulder
extension.
3 sets : 15-12-12
superset with
1B. INCLINE BACK SUPPORTED DB
” Y ” LATERAL RAISE
use same bench as prior movement for transition. set
incline to about 45 degrees and raise up in a y position
targeting the medial delts.
3 sets : 15-12-12
2. SIDE LYING INCLINE DB LATERAL RAISE
to STANDING LATERAL RAISE
set bench incline to 45 degrees and raise straight off
the hip to the rx reps – then you’ll jump off the bench
and hit the standing raise to near failure.
3 sets : 10-10-10 ish + mechanical position change failure
*match sides for reps and make a weight increase when
you change positions.
3. SEATED CABLE HIGH TO LOW REAR DELT FLY
to DB REAR DELT FLY
set bench at 30 degrees for the second position change on this one.
set the pulleys above head height in seated position and don’t
use attachments for the neutral grip position. hit the rx reps
on the cable fly, then change over to db’s and aim for that rx
range.
3 sets : (12/12) – (12/12) – (12/12)
*12 reps in each position each set.
4. INCLINE DB 3/4 RANGE PRESS
use a preset incline bench or set an adjustable one
to 30 ish degrees. stop the bottom of the press
the equivalent of a 1-2 board press ( 1.5-3 inches)
to minimize shoulder recruitment some. i wear a slingshot
bench band that kind of cues this.
4 sets : 10-8-6-4 + drop 4
GEAR TIP : slingshot bench band is great for shoulder injuries
and also to help people with push ups and dips if they aren’t
strong or stable enough to do them straight up.
5. HIGH INCLINE SMITH MACHINE BENCH PRESS
set incline at 60 degrees and use a just outside shoulder width grip
focusing on a chest stretch position in the bottom by tucking
elbows in slightly. a band deload works really well on these.
4 sets : 10-10-10-20
6A. NEUTRAL GRIP CABLE FLY OR PEC DECK FLY
pronated (palms down grip) lined up across the upper chest,
so make sure that height is accommodated in your setup.
3 sets : 15-12-12
superset with
6B. EZ BAR CALIFORNIA PRESS
shoulder width pronated 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 : 10-10-10
7. KNEELING CABLE ROPE OVERHEAD TRI
EXTENSION ( full range to bottom end partials)
keep the rope together for the most part and hit the
full range to the rx reps, then bring in some bottom
end stretch position partials to failure.
3 sets : 10-10-10
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elevate toes and keep stance about hip width
3 sets : 15-15-15
2. DONKEY RAISE to STANDING RAISE
start with the extreme stretch position and this
will kill the ability to get all the way to a full top
contraction with spiked toes. after you hit those
to the rx, you shift your hips forward and stand more
upright which will allow the top end range to fully hit.
3 sets : failure