FOLLOW ME ON THE SOCIALS :
CURRENT SPLIT : New split change coming
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.
THE MUSCLE MECHANIC
THIS WEEKS ALL NEW SPLIT
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
KEY TRAINING/INTENSITY TIP OF THE WEEK
compound sets are supersets that involve the same muscle groups
and can be used strategically to create some huge hypertrophy. they
can be done with compound or isolated movements.
LOWER CHEST | REAR&MEDIAL DELTS
LATERAL&MEDIAL TRIS | POSTERIOR CALVES
use a bb or single db on working leg
with a really short stride to overload the
calf when you raise in plantar flexion.
3 sets : 12-12-12
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. SEATED CALF RAISE
set 1 : toes pointed in
set 2 : toes straight fwd
set 3 : toes pointed out
3 sets : 15 to 20
BENCH SUPPORTED DB SHOULDER
arm rested on bench and hinging front to back
into shoulder external rotation.
3 sets : 10 to 15
1. HIGH TO LOW CABLE REAR DELT ROW
use a 90 degree bench so you can chest support facing
the cables. an outside shoulder width neutral grip is
ideal on this one. set the cable to track from slightly above
your head in seated position.
3 sets : 15-15-15
….change bench incline here…
INCLINE CHEST SUPPORTED
DB REAR DELT PULLBACK TO
REAR DELT SWING RAISE ( MECHANICAL
POSITION CHANGE SET)
set incline to 45 degrees pull db’s back behind you
into shoulder extension on the rear delt. hit the rx rep
range then switch over to the rear delt swing raise
and aim for that rx as well.
1 set : 10 to 15 then hit the swing raise with db’s
about double the weight of the first part.
2. SINGLE ARM STANDING CABLE
leaning at the cable to make it harder raising
out to the side.
3 sets : 20-20-20
STANDING DB LATERAL RAISE
1 set : 10 + drop 10 + drop 10
3. COMPOUND SET :
do one right into the other. set these
up at the cable to knock them both out.
SINGLE ARM SLIGHT DECLINE
DB BENCH PRESS
4 sets : 10-8-6-6
SINGLE ARM CABLE PEC FLY
setup so you can pull further across your chest
and make that line cross more mid/lower chest
4 sets : 10-10-10-10
4. CHEST FOCUSED DIP
get your chest over the dip, and make
sure you’re not straight up and down.
4 sets : 20-20-10-10
*if you need assistance use it
*if you can’t do 20 or 10, do as many as you can
5. BEHIND THE BACK ONE ARM
CABLE ROPE PRESSDOWN
cable is behind you and you can use
rope attachment or no attachment. do both
sides then hit the superset.
3 sets : 10 to 15
CLOSE GRIP PUSH UP IN V POSITION
ON DB’S ON THE FLOOR
set db’s in a closer v position to bias the triceps
more. if you want harder, you can rear elevate your
feet on a flat bench.
3 sets : failure