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 ”
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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. STANDING ROPE LAT PULLOVER/PULLDOWN
2 sets : in hip extension to 60 degrees
2 sets : more vertical torso
4 sets : 10 to 15
compound set with
HANGING LAT SHRUG
use the pull up bar thats typically on a cable crossover
to hang and reverse shrug. use a wide pronated grip.
4 sets : 10-10-10-10
2. CHEST SUPPORTED T BAR ROW |
T BAR ROW SHRUG
shoulder width neutral grip. use very strict and slow
negatives and explosive tight positives. | take a rest
pause then go right into the shrugs.
4 sets : 12-10-8-6 + drop 6 | 10-10-10-10
3. LAT PULLDOWN TO TOP OF HEAD |
CLOSE D GRIP LAT PULLDOWN TO UPPER CHEST
outside shoulder width grip sitting straight vertical. bar line comes
straight down to the top of your head. | let this one rip a bit more
but stay vertical as you pull down
a) 3 sets : 20-15-12
b) 2 sets : 12-10 + drop 10
WRAP AROUND ROW
set incline to 60 degrees and use a neutral grip position.
as you row up, act like you’re gonna wrap your elbows
behind you.
4 sets : 15-12-10-8
use the following grips and take say
5 to 8 breaths as rest periods between each position change.
between full sets take a tad longer break.
3 sets : 12-10-8 in each position
*pyramid the reps as shown for each sequence
a) close grip supinated
b) wide grip supinated
c) shoulder width drag curl
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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