07
30
2022

PULL SESSION

By Adam 0

Daily Trainer

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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

_________________________________

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. ONE DB PULLOVER FROM BRIDGE
POSITION ON FLAT BENCH
hands clasped on db and done from a hip thrust top
position on a flat bench.
4 sets : 15-12-10-8

compound set with

HANGING LAT SHRUG
snatch grip hanging shrug
4 sets : failure

 

2. BENT OVER BB PENDLAY ROW
shoulder width neutral grip. use very strict and slow
negatives and explosive tight positives.
4 sets : 10-10-8-6 + rest pause 3

 

3. PULL UP TO TOP OF HEAD
outside shoulder width grip sitting straight vertical. bar line comes
straight down to the top of your head.
3 sets : all out failure

 

4. CHEST SUPPORTED HORIZONTAL
MACHINE ROW (UNILATERAL)
single arm row
4 sets : 8-8-8-8 + drop 12
5. DB CURL SEQUENCE
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 : 10-8-6
*pyramid the reps as shown for each sequence

a) db preacher curl
b) standing supinated db curl
c) db 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 CABLE NECK EXTENSION
head harness is a game
changer for neck and thoracic strength.
3 sets : 15-12-10 + drop 10

 

2.  SEATED BANDED NECK RETRACTION
seated holding a resistance band that loops around
your head. pull your neck back against the
tension from your hand side.
3 sets : failure

 

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