FOLLOW ME ON THE SOCIALS :
NEW SPLIT CHANGE :
VIA 90 DAYS TO ALPHA
1. PUSH (SATURDAY)
2. LEGS (SUNDAY)
3. PULL (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. PUSH (WEDNESDAY)
5. LEGS (THURSDAY)
6. PULL (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.
THE MUSCLE MECHANIC
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
THORACIC SPINE MOBILITY
ROTATOR CUFF RELEASE/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
elevate toes and vary stances as follows :
set 1 : cannonball v stance
set 2 : inside hip width toes pointed inward
set 2 : hip width toes fwd
3 sets : 15 to 20
2. SINGLE LEG DONKEY RAISE to STANDING 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 standing position and continue
to raise until failure.
3 sets : 10/10 – 10/10 – 10/10
1. CHEST SUPPORTED CABLE
CROSSOVER REAR DELT ROW
set bench incline to 90 degrees with cables crossed
over into an x position. set pulleys low.
3 sets : 15-15-15 + last set drop 15 on rear delt swing raise
2. 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 : 15-15-15 + last set drop 15 on standing db lateral raise
3. LOW INCLINE BB 2 BOARD PRESS
set bench at 15 to 30 degrees. i use a bench block or you can stop a couple inches
off the chest. grip is just outside shoulder width and pronated.
4 sets : 8-6-4-4 + drop 8
*look into a benchblok as it controls the range and also
helps provide dead stop pressing power.
4. UPPER CHEST DIP
use db’s on the floor for a neutral dip grip position.
okay now the hard part is rear elevating your feet on a
bench or against the wall. this will be nearly what a
handstand push up is like but more for the upper chest.
sub : neutral grip incline db press to scale it easier
4 sets : failure
5A. LYING CABLE CROSSOVER
UPPER CHEST FLY (UCV RAISE)
flat bench set in cable crossover. the key is your
head end is furthest away from the cables and you’ll
perform and uppercut movement that
converges and crosses over alternately in the top position.
3 sets : 12-16 ( finish on even number to match the
5B. LYING EZ BAR PJR PULLOVER
inside shoulder width grip. let this one come back behind the
head as compared to a skull crusher. this puts a bigger stretch in the
lengthened position. positive side is like a skull crusher.
3 sets : 8 to 12
6. KNEELING ROPE OVERHEAD TRI EXTENSION
keep rope close together
3 sets : 10 to 15