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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elevate toes and keep feet together with heels slightly
pointed out. ( slightly pigeon toed )
3 sets : 15-15-15
2. SINGLE LEG DONKEY RAISE to BENT KNEE 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 to a bent knee position and continue
to raise for the same reps
3 sets : 10/10 – 10/10 – 10/10
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1A. SEATED DB 90/90 DB SHOULDER
EXTERNAL ROTATION
shoulder rotation from a 90 degree shoulder
press position. hinge from front to back accentuating
the back end portion.
3 sets : 15-15-15
superset with
1B. SEATED CABLE CROSSOVER PULLBACK
TO Y POSITION
use same bench as prior movement for transition. cables crossed
over and pulling back into an opened y position.
3 sets : 10 to 15
2A. SEATED CHEST SUPPORTED CABLE REAR DELT ROW
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. use 2 d grips and don’t cross cables over.
3 sets : 12-12-12
superset with
2B. SEATED CABLE HIGH TO LOW REAR DELT FLY
drop the handles off the cables and use a crossed over position that’s
just like a reverse pec deck fly, but with a bit more shoulder
extension via ability to pull through a bit lower.
3 sets : 10 to 15
4. INCLINE BB 2 BOARD PRESS
i use a bench block or you can stop about 3 inches
off the chest. grip is just outside shoulder width.
4 sets : 8-8-6-4 + drop 8
5. HIGH INCLINE DB FLY
bench incline 45 degrees and supinate wrists
as you come into the top to fire the upper chest a bit more.
4 sets : 15-12-10-8 + drop 8
6A. SINGLE ARM CROSS BODY CABLE PRESS
set cable at chest height and press cross body so it’s
like a fly and a press in nature. position yourself
turned against the resistance so it puts more tension
on the chest. very cool isolation.
3 sets : 10 to 15
superset with
6B. LYING DB PJR PULLOVER
set bench incline at 15 to 30 degrees and palms
up into 1 db. do this like a skull crusher that comes behind the head.
3 sets : 10 to 15
7. NEUTRAL GRIP TRI PRESSDOWN
good way to get the neutral grip is to use straps
on a bar attachment. use a shoulder width grip.
3 sets : 25-15-10