06
03
2022

PUSH 1

By Adam 0

Daily Trainer

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90 DAYS TO ALPHA | @90daystoalpha
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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

BAND POSI-TENSION : this is more applicable to you when you can
already execute the movements well – so put that on your radar when you
are doing really anything. position over principle – aka walk before you
can run. View lifting as a constant skill building journey and every
session is practice.

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 SINGLE LEG 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
toes pointed in
toes straight fwd
toes pointed out

1 giant set : 10-10-10
*30 reps in all positions | do both legs

 

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 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. KNEELING HIGH TO LOW CABLE DIP FLY
facing away from cables and use prime handles,
d grips, or wrist cuffs. imagine you are doing
a dip but with the cables.
3 sets : 20-15-10 + drop 10

 

2. BB BENCH PRESS
just outside shoulder width
pronated grip.
ADD ON : posi band tension
4 sets : 20-10-6-4 + drop 6

3. CHEST FOCUSED DIP
set incline at 45 degrees and setup so you’re facing away
from cable crossover. use d grip handles.
3 sets : failure

compound set with

LYING EZ BAR STRAIGHT ARM PULLOVER
this can be done from floor or flat bench with grip
just outside of shoulder width and arms straight.
3 sets : 10-10-10

 

4.  INCLINE CHEST SUPPORTED DB FRONT RAISE
set bent at 45 degrees and db’s will be in neutral with
thumbs up position. as you reach the top of the raise
fly the db’s together before you lower again.
3 sets : 10 to 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
3 sets : 15-12-10 ( in each position)
* this means 45-36-30 reps each set total

5. INCLINE BACK SUPPORTED TRICEP
ROPE EXTENSION
set incline at 30 to 45  degrees and back supported
so you’re facing away from cable. set pulley above you
and do a rope pressdown really making the weight
come over the top of the elbows.
3 sets : 10 to 15

compound set with

UPWARD DOG CLOSE GRIP PUSH UP
EXTENSIONS
hands placed inside shoulder width and instead of
a boring ass push up, you use your triceps to extend
fully which takes your torso up and this is now a yoga
position. surprise, your middle school gym teacher was a
dipshit and you may have been doing a push up wrong
but you were doing these arching your back. if you’re arms
don’t fully extend – you aren’t finishing the movement.
3 sets : failure

 

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