PUSH SESSION 1
FOLLOW ME ON THE SOCIALS :
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CURRENT SPLIT :
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. IT’S 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 cluster sets where you hit the first set of the cluster aiming for the
rx reps. You then take a short pause of 3 to 5 breaths and hi the second cluster reps, then one
more cycle to hit the last mark.
PUSH SESSION
UPPER CHEST | REAR&MEDIAL DELTS
LONG HEAD TRIS | POSTERIOR CALVES
(SATURDAY)
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POSTERIOR CALVES
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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
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1. SEATED WIDE GRIP CABLE HIGH ROW
outside shoulder width pronated grip
3 sets : 15 to 20 + drop 8 on last set
2. INCLINE CHEST SUPPORTED CABLE CROSSOVER
LATERAL RAISE
cables set in lower position with bench angle at 45 to 60 degrees.
cross cables over and use wrist cuffs or d grip handles.
raise up into a y position.
3 sets : 10 to 15 + rest pause 5 on last set
3. PLATE LOADED INCLINE
CONVERGING BENCH PRESS
set seat so the press is high across the chest
4 sets : 12-10-8- (6-4-2 cluster set)
4. UPPER CHEST DIP | HANDSTAND PUSH UP
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
5. LYING CABLE SINGLE ARM
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 : 10 to 15
superset with
5. SINGLE ARM DB OVERHEAD TRI EXTENSION
shoot for maximizing the stretch position
in the bottom end. db will stay neutral meaning
your palm will face forward.
3 sets : 10 to 15
6. SMITH MACHINE JM PRESS
a mix between a skull crusher and a close
grip bench press.
3 sets : 10-10-10