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 :
THERE ARE 6 NEW DAILY TRAINER WORKOUTS EVERY WEEK AND 2 ALPHA GLUTES SESSIONS. THEY ARE INDICATED 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
few places where you’ll use forced reps which are going to be grinder reps beyond
the rx range or target. otherwise pretty straight up. learn how to adjust your loading so
you are getting smoked around the target reps. don’t look to just hit the rep count as
the only metric.
PUSH SESSION
LOWER CHEST | REAR&MEDIAL DELTS
LATERAL&MEDIAL TRIS | POSTERIOR CALVES
(SATURDAY)
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POSTERIOR CALVES
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3 sets : 25-20-15
2. STANDING SMITH MACHINE CALF RAISE
toes elevated
set 1 : cannonball v stance
set 2 : inside hip width toes pointed inward
set 3 : hip width toes straight fwd
3 sets : 12-12-12
*hit a bodyweight squatted calf raise after every set
to failure
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WARM-UP :
DB INCLINE Y RAISE
chest supported on 45 degree incline with
pronated grip, raising up to a y position
with arms in full extension.
3 sets : 8 to 12
SESSION :
1. SEATED CHEST SUPPORTED CABLE
SINGLE ARM REAR DELT ROW
set cable up above seated head height and pull cross body
focusing on the rear delt lengthening and shortening
as you pull.
3 sets : 10 to 15
DB SEATED BENT OVER REAR DELT ROW
seated and bent fwd rowing up into shoulder extension
into the rear delts. use a pronated grip.
1 set : 10 to 15 + forced reps
2. SIDE LYING DB LATERAL RAISE
set bench incline at 60 degrees first set and side support
and raise off the top hip out to the side. i like to lower the incline each
set to hit different positions of tension. try that if you like.
3 sets : 10 to 15
STANDING DB LATERAL RAISE
1 set : 15 to 20 + drop to db switch pulses to failure
*switch pulses alternate over and underhand that stay up
in the top end of the lateral raise. select some little pink
db’s for this one lol.
3. SLIGHT DECLINE SMITH MACHINE BENCH PRESS
use just outside shoulder width supinated grip and a band deload
if you have the ability to set that up.
4 sets : 20-10-8-6 + drop 6
4. CHEST FOCUSED DIPS
try rotating into each side to add difficulty
if needed. straight up works too. add loading
with a dip belt.
4 sets : 10 to 16
*this means 5 to 8 each way
5. KNEELING CABLE X PRESS/FLY
high to low cable motion and cross over
each rep alternately to drive some more
shoulder adduction into the mix.
3 sets : 10 to 15
superset with
KNEELING CABLE CROSSOVER
X PRESSDOWN
this one you can jump straight into with the
cable setup as is from the first move hit the
triceps. hinge at the elbow and focus
on full extensions.
3 sets : 15-15-15
6. DECLINE DB SQUEEZE PRESS
lace hands together on single db and press while
driving into shoulder adduction
3 sets : 10 to 15