PULL SESSION
FOLLOW ME ON THE SOCIALS :
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CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
1. PULL (SATURDAY)
2. LEGS (SUNDAY)
3. PUSH (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. PULL (WEDNESDAY)
5. LEGS (THURSDAY)
6. PUSH (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 BE 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
push and pull days switched this week – and expect a full split change up
coming down the pipeline. also got a few new movements on deck
that are pretty dope and been testing them on personal clients…
much to their delight.
Coach
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PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
POSTERIOR NECK
(MONDAY)
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DYNAMIC WARM-UP MENU :
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 : 20-20
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. REVERSE PEC DECK FLY
use a palms down neutral grip and allow this one
to open up so you feel it in your back on top of the
rear delts.
3 sets : 20-15-12
superset with
BENT OVER DB AIPA ROW
this one keep your torso angle more close to parallel
to floor. once you pull in the row portion, stand up
into full hip extension like a deadlift.
3 sets : 10-10-10
2. HIGH INCLINE CHEST SUPPORTED DB
ROW
set bench incline at 45-60 degrees and pull db’s
in a neutral grip position.
4 sets : 12-10-8-6
3. WIDE GRIP LAT PULLDOWN BEHIND THE HEAD
wide pronated snatch grip pulling behind the head
3 sets : 20-15-12 + drop 6 pulling to the front with closer grip
cables set to low position and using d grips in a neutral
position. this is like a snatch grip shrug but with
cable resistance.
3 sets : 12-12-12compound set with
STANDING PLATE RAISE TO OVERHEAD
use a lighter weight plate and blast them into the
overhead to beat up the traps and add some metabolic
stress.
3 sets : 15 to 20
supinated grip position just outside shoulder width
4 sets : 12-10-8-6
compound set with
use your free hand to make a preacher
type brace position to help put more tension on the bicep.
4 sets : 6-6-6-6
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POSTERIOR NECK
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dynamic warm up with head turns, rolls, and lateral flexions
1. CHEST SUPPORTED NECK EXTENSION on
REVERSE HYPER
head harness is a game
changer for neck and thoracic strength.
3 sets : 15-12-10 + drop 10
2. BENCH NECK BRIDGE
back of head on bench and using neck extension
you’ll lift yourself up. be super careful with these if
you’re inexperienced. avoid them if you have a weak neck.
3 sets : failure