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
!!! 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 ”
KEY TRAINING/INTENSITY TIP OF THE WEEK
This week we are using some powerlifting style hybrid compounds and flexible rep
ranges on most of the other stuff. use all rep ranges as guidelines, but still focus on progressive
overload and building up the intensity for the final set of each movement. Also, don’t just chase
rep counts…chase solid execution and reference your loading on how it correlates to your
session. Autoregulation is a term you need to look up if you aren’t familiar with it.
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 : 15-12-10
2. DONKEY RAISE to SQUATTED CALF 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 squatted position and continue
to raise until failure.
3 sets : 10/10 – 10/10 – 10/10
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1A. LOW INCLINE CHEST SUPPORTED
DB REAR DELT ROW
set bench incline to 30 degrees and focus on pulling
up and slightly open and bias the rear delts.
use lighted loading so you can feel it out.
3 sets : 10 to 15
superset with
1B. LOW INCLINE CHEST SUPPORTED DB
REAR DELT SWING RAISE
use same bench as prior movement for transition. cables crossed
over and pulling back into an opened y position.
3 sets : 15 to 25
2A. SEATED CABLE CROSSOVER PULLBACK
LATERAL RAISE TO Y POSITION
set cables at shoulder height in seated position and cross
cables over. pull back and open up into a y position.
wrist cuffs are a game changer.
3 sets : 10 to 15
superset with
2B. STANDING BENT ARM DB LATERAL RAISE
arms in a more bent position and concentrate on
medial delts taking charge on this one.
3 sets : 10 to 15
3. SMITH MACHINE HIGH INCLINE
2 BOARD PRESS
i use a bench block or you can stop about 3 inches
off the chest. grip is just outside shoulder width and pronated.
4 sets : 10-8-6-4 + rest pause 2
*look into a benchblok as it controls the range and also
helps provide dead stop pressing power.
4. SEATED SMITH MACHINE HEX PRESS
set seat on the outside of the smith machine under the
bar and parallel to the bar in general. palms together
on the bar and squeeze pressing up as you drive your
elbows together.
4 sets : 10 to 15
5A. SINGLE ARM INCLINE DB FLY
set bench at 30 degrees and inside a rack so you
can use the free hand to grab something for
bracing. doing it single arm will let you
bring the db across the chest more in the top.
3 sets : 8 to 12
*last set do bilaterally
superset with
5B. LYING DB SKULL CRUSHER
3 sets : 10 to 15
6. SEATED OVERHEAD ROPE TRI EXTENSION
keep rope close together
3 sets : 10 to 15