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 some basic pyramids, straight sets, and some drops/rest pauses
as intensity variables. There’s a session showing how mechanical dropsets can work as well.
On the second leg day near the end you’ll inconveniently find some 20 rep bb squat sets
to ruin your day lol. Another well rounded week with more than enough things to work on
to get better. Let’s train.
PUSH SESSION
LOWER CHEST | REAR&MEDIAL DELTS
LATERAL&MEDIAL TRIS | POSTERIOR CALVES
(SATURDAY)
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POSTERIOR CALVES
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use a pad on quads for bar loading from the smith machine.
stances as follows. toes elevated.
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. STANDING SINGLE LEG CALF RAISE
use a kind of split stance to add stability, but make the
rear leg take the damage. elevate your toes.
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
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WARM-UP :
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 : 8 to 12
SESSION :
1. LYING BACK SUPPORTED
CABLE REAR DELT FLY
lying on a flat bench centered in a cable trainer machine,
you’ll cross cables into an x. your feet end of your body will be closest to
the cables so you can pull down and back into more shoulder extension.
3 sets : 10 to 15 + last set rest pause 5 to 8
2. LEANING SINGLE ARM DB LATERAL RAISE W/
MECHANICAL DROPSET EVERY SET
start by leaning away from raising side and hit the rx
reps. then lean into them and fail out the set in the stronger
mechanical position.
3 sets : 10/10 – 10/10 – 10/10
*aim for the 10 in first position then basically fail the changeover
3. CHEST FOCUSED DIPS
add loading with a dip belt and weights or bands
if needed.
4 sets : 12-10-8-6 + drop 6
*use a couple quick warm up sets to get primed for these
working sets.
4. BB HIP EXTENSION BENCH PRESS
this one is done from a held glute bridge position
to create a decline. just outside shoulder width
neutral grip.
4 sets : 8-8-8-8 + rest pause 4
5. SINGLE ARM HIGH TO LOW CABLE FLY
use a d grip handle and position your body, so you can pull
across your chest much further than a bilateral fly for
a deeper contraction.
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. SMITH MACHINE CLOSE D GRIP
HEX PRESS
place flat bench at a slight decline directly under
and parallel to the smith machine bar ( hoping your
smith is a 0 degrees setup.) and using a close d grip
handle with a towel on it to gain access to the proper
grip and loading capabilities.
3 sets : 20-15-12