05
28
2022

PUSH 1

By Adam 0

Daily Trainer

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CURRENT SPLIT : New split change coming
soon!

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

_________________________________

THIS WEEKS ALL NEW SPLIT

FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”

KEY TRAINING/INTENSITY TIP OF THE WEEK

warming up is well worth showing up or planning a few extra minutes
to get your body primed to train. i think too many people are one extreme
or the other….either looking for the express version or the 3 hour
dragging sessions that have maybe 45-60 minutes of actual work
in them. fact – if you go hard., more than likely you will feel yourself
die out inside of even 30 minutes – and that’s IF you can take it there.
save and make up time by taking shorter rest periods in the session.
you’ll typically feel much better and surprise surprise, you’ll get
more conditioned at the same time. its okay to do more than 8 reps
and breathe real hard. that shit is good for you. embrace that and
get used to it.

Coach

 


PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
(SATURDAY) 

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POSTERIOR CALVES
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1. SINGLE LEG CALF RAISE FROM HIP
THRUST POSITION
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 : 15-12-10

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. SINGLE LEG BENT KNEE DB CALF RAISE
set 1 : toes pointed in
set 2 : toes straight fwd
set 3 : toes pointed out

3 sets : 10 to 15

 

______________________________________

 WARM-UP MENU :

light work not to fatigue but to get you
prepped for your best performance each session.
go through these quickly. only takes a few minutes as
you don’t really need rest periods here. when you do these,
you should clearly notice increased output and movement
efficacy. they aren’t on here for the fun of it.

 

BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15

DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 15 to 20

CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20


STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10


SESSION :

1. CHEST FOCUSED DIP
get your chest over the dip, and make
sure you’re not straight up and down.
ADD ON : dip belt with weights
4 sets : 20-15-12-10

 

2. BB SLIGHT DECLINE SMITH
MACHINE BENCH PRESS
toss a weight plate under the front end
of a flat bench.
ADD ON : posi band tension
4 sets : 10-8-6-4 + drop 10

 

3. INCLINE CHEST SUPPORTED
HIGH TO LOW CABLE FLY
set incline at 45 degrees and setup so you’re facing away
from cable crossover. use d grip handles.
3 sets : 10 to 15

 

4.  STANDING CABLE V GRIP FRONT RAISE
cable will come between your legs as you stand facing
away from the pulley. use a supinated grip and a
scoop raise method pulling with the front delts.
make sure you kinda lean fwd a tad also.
3 sets : 15-15-15

 

5. SEATED DB LATERAL RAISE SEQUENCE
part 1 : shoulders pinned back fully and raising slightly
behind you.
part 2 : full range to just above arm parallel to
floor position.
part 3 : top end range only pulses
2 sets : 15/15/15
*this means shoot for 10 to 15 ish in each position

5. POOR MAN PREACHER PRESSDOWN
WITH ROPE ATTACHMENT
done just like poor man preacher curl
but extension of the elbow instead. as you
extend roll your shoulder over the top and
turn wrist over to maximize the horseshoe
portion.
3 sets : 10 to 15

then change to…

CROSS BODY ROPE PRESSDOWN
this allows for more top end stretch position
and and fuller range overall. use the same
rope setup as last one.
3 sets : 10 to 15

 

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