PUSH SESSION 1
FOLLOW ME ON THE SOCIALS :
——————————————————–
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
_________________________________
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
LOWER CHEST | REAR&MEDIAL DELTS
LATERAL&MEDIAL TRIS | POSTERIOR CALVES
(SATURDAY)
————————————–
—————————–
POSTERIOR CALVES
—————————–
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 : 15-15-15
2. STANDING SMITH MACHINE CALF RAISE
toes elevated and use stances and cues as follows :
set 1 : cannonball v stance
set 2 : inside hip width toes pointed inward
set 2 : hip width toes fwd
3 sets : 10-10-10 + drop 10 on last set
*hit a bodyweight donkey raise after every set also to failure
______________________________________
1. SEATED CABLE CROSSOVER REAR DELT FLY
seated and centered facing a cable machine with
cables crossed and no attachments for a neutral grip
on the cable itself. make sure cable is set for a slight high to
low course so you can get more shoulder extension.
3 sets : 15-15-15 + drop 10 + finish every set with a held contraction
in the shortened position for as long as you can. ( when you’re pulled back)
*this is a concentric isometric finish.
**on last set dropset 10, then hit the held contraction.
2. STANDING BENT ARM DB LATERAL RAISE
slighlty bent fwd and keep a soft elbow position. use your medial delt
to move the weight and don’t shrug it up.
3 sets : 25-20-15 + drop 10
superset with
LYING INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
set incline at 30 degrees and perform and orbital stroke
like a butterfly swim move. very light loading is adequate.
3 sets : failure
3. SMITH MACHINE SLIGHT DECLINE
BENCH PRESS
just outside shoulder width grip
4 sets : 8-8-8-8 + drop 8 + rest pause 4
*use a couple quick warm up sets to get primed for these
working sets.
4. CHEST FOCUSED DIP
(with rotation into each side for advanced ppl)
position yourself chest over the dip to create a non
vertical position, that gives you a proper angle. for the
advanced crew, turn into each side alternately as you press up
to create a nastier contraction that will trash you.
4 sets : failure
5. INCLINE CHEST SUPPPORTED CABLE HIGH
TO LOW FLY
set bench at 45 degrees and facing away from cables.
this will give you a stable position. use d grip handles.
3 sets : 15-12-10 + drop 10
superset with
5. SINGLE ARM REVERSE D GRIP TRI
EXTENSION
this one you can jump straight into with the
cable setup as is from the first move and hit each are
unilaterally.
3 sets : 15-15-15
6. LYING DB SKULL CRUSHER
make sure you’re hinging at the elbow
in as tight of pattern as possible. as you press upward,
rotate into a pronated position like a bench press. bottom
of reps will be neutral with palms facing each other.
3 sets : 10-10-10 + rest pause 5