PUSH
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
rest periods can be shortened or lengthened to suit your desire to train maybe a little
heavier with longer rests or shorter to just metabolically smoke you. also don’t let
an hour session turn into 3 hours. stay focused and dialed in and your sessions
will be shorter and feel better as well.
PUSH SESSION
LOWER CHEST | REAR&MEDIAL DELTS
LATERAL&MEDIAL TRIS | POSTERIOR CALVES
(SATURDAY)
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POSTERIOR CALVES
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hip width stance
3 sets : 20-15-12 + forced reps
superset with
SQUATTED BODYWEIGHT CALF RAISE
calf raise done in the bottom of a squat position. using a slant board
works the best for this.
3 sets : bodyweight failure
2. SINGLE LEG STANDING DB CALF RAISE
toes elevated with db loading in same hand as working leg
3 sets : 10-10-10
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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. STANDING SINGLE ARM HIGH TO
LOW CABLE REAR DELT FLY
set cable up above head height in standing position
and pull through the rear delt across your body. think
lengthening rear delt and shortening in with the
high to low pattern.
3 sets : 12 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 + drop 10 + drop 5
2. STANDING UNILATERAL CABLE LATERAL RAISE
run cable between your legs and raise out to the side. works
ideally if you have wrist cuffs. d grip handle works also.
3 sets : 12 to 15
SEATED DB LATERAL RAISE
1 set : 10 + drop 10 + drop 5
*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. BB 1 BOARD BENCH PRESS
use just outside shoulder width pronated grip. in the bottom
make sure you let it touch and pause on the board. you can use
a bench Blok like i do or anything to give you a cpl inches of
material to shorten the range and dead stop the bottom on.
6 sets : 20-10-4-4-4-4
*first couple sets are just ramping warm ups.
don’t rest all day between sets.
4. CHEST FOCUSED DIPS
try elevating your feet on a bench for stability
and getting your chest over bar position to target
the chest . you want an angle like a steep decline position.
4 sets : 20-15-10-5 + drop 10
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 : 16-14-12 + forced reps
*even numbers so alt. crossovers match up
superset with
STANDING CABLE CROSSOVER
X PRESSDOWN/FLY
this one crosses the cables in front of you and presses
out into extension. use wrist cuffs or no attachments
on the cable.
3 sets : 15 to 20
6. LYING REVERSE GRIP DB NOSE BREAKER
skull crusher with supinated grip position
3 sets : 12-10-8 + last set roll into neutral grip and fail