05
13
2022

PUSH

By Adam 0

Daily Trainer

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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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1. SEATED SINGLE LEG CALF RAISE
set 1 : toes pointed in
set 2 : toes straight fwd
set 3 : toes pointed out
3 sets : 15 to 20

superset with

STANDING DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
3 sets : bodyweight failure

 

2. DB CALF RAISE FROM HIP THRUST POSITION
this one use the db for loading on a a single leg on the knee.
your hamstring will be touching your calf and you’ll let
the free leg hang so all of it goes to the one calf doing
the work. make sure your stride is short so you can
spike onto the toes.
3 sets : 10 to 15

 

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WARM-UP :

INCLINE CHEST SUPPORTED
DB BLACKBURN RAISE
chest supported on 15 degree incline with
pronated grip. this one is done in 90/90 arm
position with an external rotation first, the a press
outward like a shoulder press. may not need any loading.
3 sets : 8 to 12

SESSION :

1. INCLINE CHEST SUPPORTED DB
PULLBACK REAR DELT RAISE
set bench at 45 degrees and use a supinated grip
position. pull straight back behind you into shoulder
extension.
3 sets : 20-15-12

….change bench incline here…

HIGH INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
set incline to 60 degrees and do the orbital
butterfly movement, but emphasizing the rear
end of the movement.
1 set : 10 to 15 revolutions

2. SEATED CABLE CROSSOVER PULLBACK
LATERAL RAISE TO Y POSITION
set cable to parallel shoulder height in seated position
facing the cables, which are crossed over. pull back and
squeeze the shoulders.
3 sets : 12 to 15

 

SEATED DB LATERAL RAISE
1 set : 15 + drop 10 + drop 5

 

3. SINGLE ARM DB BENCH PRESS
3 sets : 8-8-8

BILATERAL DB BENCH PRESS
1 set : 8 + drop 8

 

4.  NEUTRAL GRIP DB DECLINE PRESS
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 : 15-12-10-8

 

 

5. SEATED CABLE CROSSOVER FLY
set cable to chest height in seated position with d
grip handles or wrist cuffs. each fly rep alternate which
way you crossover.
3 sets : 18-14-10
*even numbers so alt. crossovers match up

 

6. LYING REVERSE GRIP EZ BAR NOSE BREAKER
skull crusher with supinated grip position. set this one up
right by the cable crossover for next transition.
3 sets : 8-8-8

superset with

CABLE CROSSOVER TRICEP X PRESSDOWN
no attachments with cables crossed over for neutral grip
position. make sure you emphasize a full extension on these
as the first part of this superset is more bottom and mid
dominant.
3 sets : 10 to 15

 

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