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
its vitally important to explore rep ranges all over the charts, so that’s
what we do and we do that often and well. if you get stuck doing
the same ranges – you really are only valid in those ranges and
anything outside of that is foreign territory. lets make it
familiar.
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PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
POSTERIOR NECK
(SATURDAY)
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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
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. BB PULLOVER | HANGING LAT STRETCH
2 sets : shoulder width pronated grip with bent arms
2 sets : just outside shoulder width grip w straight arms
4 sets : 20-15-12-10
*use the pyramid but change over at set 3 to the straight arms
which is a tougher position
2. BENT OVER NEUTRAL GRIP BB ROW |
HANGING LAT STRETCH
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. | hang with a just outside shoulder
width grip to stretch the back – hang as long as you can.
4 sets : 8-8-8-8 + rest pause 4
3. INCLINE CHEST SUPPORTED ONE ARM DB ROW
use a 30 degree bench angle and allow your elbow to
flare slightly as you pull. this one should hit
the mid and upper back.
3 sets : 15-12-10 + bilaterally drop 6 on last set
superset with
INCLINE CHEST SUPPORTED DB SHRUG
use same setup and shrug instead of row
3 sets : 10 to 15
just outside shoulder width neutral grip
4 sets : 15-12-10-20
compound set with
LAT PULLDOWN REVERSE SHRUG
this one uses the same setup and you shrug
pull downwards into these. grip stays the same.
4 sets : 10-10-10-10
supinated grip position. do
one arm fully and then the other.
alternate starting side every other
set.
4 sets : 10 to 15
compound set with
rotate shoulders open as far as you can and over
supinate your wrist position if you can.
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