PULL
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT 8 DAY SPLIT :
VIA 90 DAYS TO ALPHA
1. PULL (SATURDAY)
2. LEGS (SUNDAY)
3. PUSH (MONDAY)
A. ALPHA GLUTES ( JOIN FOR ACCESS)
4. ABS|CALVES|NECK
5. PULL (WEDNESDAY)
6. LEGS (THURSDAY)
7. PUSH (FRIDAY)
8. NECK|ABS|CALVES|TRAPS|ARMS
B. ALPHA GLUTES (JOIN FOR ACCESS)
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. OLD SCHOOL DB PULLOVER
hands clasped on db and done from a hip thrust position
across a bench with feet on the floor.
4 sets : 12-12-10-10
compound set with
SEATED DB SHRUG
db’s in neutral position
4 sets : 15-15-15-15
2. BENT OVER DB ROW
stay in hip extension to about 60 degrees
and db’s stay in neutral position.
4 sets : 8-8-8-8 + dr0p 8
3. LAT PULLDOWN
just outside shoulder width pronated grip
3 sets : 20-15-12 + drop 6
bench incline set to 30 degrees. pull up and
around your back like you’re letting go from
hugging a barrel. ( arcing motion that
kinda wraps the lats )
4 sets : 10-10-10-10
run the sequence as listed
a) isometric hold in the stretch position
b) actual set to rx reps
c) isometric hold on top end contraction
3 sets : 8-8-8
*8 reps in each position roughly