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
REFINE YOUR MOVEMENTS ( train skills not exercises )
Learn to look behind the list of exercises and sets and more into the
execution of each movement. always be asking yourself if you could be
doing it better, more efficiently, or with more intensity.
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
use a db on the lead leg if needed. the
front leg does the calf raise, so do both sides
to the rx reps. elevate toes. and this is done while in
the bottom of a split squat BTW.
3 sets : 10/10 – 10/10 – 10/10
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
1-2 giant sets : 10-10-10
*30 reps in all positions | do both legs
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
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
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
1. REVERSE GRIP SMITH MACHINE
DECLINE BENCH PRESS
just outside shoulder width supinated grip.
3 sets : 15 to 20
2. BB BENCH PRESS
just outside shoulder width
ADD ON : band deload (accommodating resistance)
4 sets : 8-8-8-8 + drop 8
3. DIPS WITH TURN INTO TOP END
as you reach the near top of the dip, you drive and
turn into the side to create an almost end range fly
feel. the negatives all lower centered though. do one side
fully for rx reps – then the other.
3 sets : failure but match sides for reps if you can
compound set with
LYING DECLINE DB STRAIGHT ARM PULLOVER
use a flat utility bench with a slight decline by putting a weight
plate under one end. arms are to be locked in straight which makes
this incredibly hard.
3 sets : 10-10-10
4. SEATED DB UPPERCUT FRONT RAISE
supinated grip position and raise up in a scooping
motion like an uppercut into the front delt.
2 sets : 10 to 15
STANDING BENT FWD V BAR CABLE FRONT RAISE
supinated grip on v bar and raising up into the front delts.
1 set : 15 + drop 10 + drop 5
5. DB LATERAL RAISE SEQUENCE
part 1 : side lying on high incline so you’re leaning
into the raise a little bit.
part 2 : standing bent arm full raise
part 3 : seated wave pulses coming just above
and below shoulder height.
3 sets : 10 to 15 in all positions
*30 to 45 reps per full set
5. DB EXTREME ANGLE SKULL CRUSHER
WITH PRONATED ROTATION INTO
lying on flat bench and think skull crusher here,
but with arms further behind your head. as you raise
up on these, roll over into a pronated position and hold
the peak contraction a second.
3 sets : 8 to 12
compound set with
2 ROPE TRI PRESSDOWN
(cables crossed works good also
if you don’t have 2 ropes)
really spread those ropes and turn shoulders
inward to create a nasty contraction on the
3 sets : 10 to 15