FOLLOW ME ON THE SOCIALS :
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.
THE MUSCLE MECHANIC
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.
UPPER BACK | TRAPS | SHORT HEAD BICEPS
DYNAMIC WARM-UP MENU :
BENCH SUPPORTED DB SHOULDER
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
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. DB BENT ARM PULLOVER
link hands together on single db handle
and keep arms in bent position. use to stretch
lats and pullover in an arc to the chest.
3 sets : 20-15-12
2. BENT OVER DB ROW
stance is feet close together and only bent over so
db’s are around knee height in bottom position. your
torso should be around 45 to 60 degree angle in hip
extension. keep db’s in neutral position.
4 sets : 8-8-8-6 + drop 6
3. SEATED CABLE ROW WITH
start with a wide pronated grip outside shoulder
width and pull to rx reps. drop grip to insdie
shoulder width and finish off some rows there
with no change in loading.
3 sets : 12/12 – 10/10 – 8/8
STANDING HUNCHED T SPINE DB SHRUG
let only the upper back round in the stretch to
put more stretch in the bottom position. as you
shrug, take that flexion out of the spine
into neutral spine position.
3 sets : 10-10-10
just outside shoulder width pronated grip
3 sets : 15-12-10
compound set with
LAT PULLDOWN REVERSE SHRUG
this one uses the same setup and you shrug
pull downwards into these. grip stays the same.
3 sets : 8-8-8 ish
supinated grip position just outside shoulder width
4 sets : 15-12-10-8
compound set with
rotate shoulders open as far as you can and over
supinate your wrist position if you can.
4 sets : 8-8-6-6
dynamic warm up with head turns, rolls, and lateral flexions
1. CHEST SUPPORTED NECK EXTENSION on
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