08
31
2022

8/29 new split

By Adam 0

Daily Trainer

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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

_________________________________

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
————————————–

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. STRAIGHT ARM CABLE PULLOVER
FROM FLAT BENCH

use a hip thrust supported position on the bench
as you perform a neutral pullover using
the rope attachment. cue arms into a straight locked position.
3 sets : 10 to 12

compound set with

SEATED ROPE OVERHEAD RAISE
sitting on bench facing cable. raise up into overhead
position as far as you can. only goal here is hitting the
traps in the top end.
3 sets : 8 to 12

 

2. REVERSE GRIP BENT OVER BB ROW OFF THE
SAFETY PINS
just outside shoulder width supinated grip. set the pins
so you can bend over and bar hits pins with torso in approx. 45 degrees
of hip extension. don’t wanna bend over too far or too little – and blast the upper back
in about 60 degrees of hip extension.
4 sets : failure + rest pause fail last set

 

3. INCLINE CHEST SUPPORTED DB ROW
set bench to 45 to 60 degrees and keep db’s in neutral position.
4 sets : 10-10-8-6 + drop 6

 

4. SEATED WIDE GRIP CABLE ROW | SEATED
NARROW GRIP CABLE ROW
grip will start wide pronated for the rx reps, then change over
to just inside shoulder width pronated for the same.
3 sets : 10-10-10-10
5. SEATED SINGLE ARM
MACHINE PREACHER CURL

4 sets : 21-21-21

————————————–

 LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
————————————–

—————————–
ANTERIOR CALVES
POSTERIOR TOUCH UP

—————————–

*roll out bottom of your feet with
a tennis ball
heel elevated and pulling toes to shin

SEATED TIB RAISE
i have a tib bar but you can use a band
or hold a db between your feet.
3 sets: 15 to 20

superset with

ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting

___________________________________________________________

DYNAMIC WARM-UP MENU :

LYING CABLE HIP FLEXOR RAISE
(ANTI-SQUAT)
ankle cuffs with hook on the front of the ankle
and lying on the floor. you pull the knee up
into a squat position and return to
extension position. this will be just like a squat
motion.
2 sets : 10 to 15

STANDING HIP CABLE EXTERNAL ROTATION 
3 sets : 25-20-15

 

— SESSION —

1. SEATED LEG CURL
use stances as follows each set :
set 1 : feet together
set 2 : just inside hip width
set 3 : hip width with toes out
4 sets : 6 to 8 + last set mechanical drop to straight db leg curl
2. LEVERAGE SISSY SQUAT | ANTERIOR DEVELOPER
STRETCH
can be done using and actual sissy bench or
a bar with a pad on in behind the knee on the upper
calf. | lay back into a bodyweight leg extension and hold
that stretch after every set.

 stances as follows :
set 1 : hip width
set 2 : feet together
set 3 : cannonball3 sets : all out failure

3. BB SQUAT TO SAFETY PINS
high bar loading with safey set to just above parallel quad to floor
position. stance is heels wedged and inside hip width.
4 sets : 6-6-6-4 + drop 6
4. SINGLE DB BULGARIAN SPLIT SQUAT
db in one hand and pvc pipe or something in other
for stability.
3 sets : 10-8-6

 

5. STANDING CABLE STRAIGHT LEG ADDUCION
use ankle cuffs with hook on outside of ankle. set cable slightly
above hip height standing and you’ll be pulling
inward towards your midline from the attached cable.
use a pipe or something to hang onto for stability.
3 sets : failure ( match sides for reps)

6. ANTERIOR CHAIN DEVELOPER
done from a kneeling position and laying back across
the knee joint with the body in a straight line from
the knee all the way up the line. use a band or cable deload
to accommodate the resistance profile and increase your
range capability.
set 1 : hip width
set 2 : feet together
set 3 : cannonball

3 sets : all out failure

 

 

 

————————————–

PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
————————————–

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

DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 15 to 20

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


SESSION :

1. REVERSE GRIP SMITH MACHINE BENCH PRESS
supinated grip using the following grip widths
set 1 : wide grip
set 2 : just outside shoulder width
set 3 : shoulder width
3 sets : failure

 

2. CHAOS BAND PUSH UP
this requires a super heavy band hooked on the bar j cups
to create an unstable platform to do your push ups from.
you want the band to be as low as you can to the floor with
your weight on it. this is very unstable and hard but motor
unit recruitment. just fail these – you may not be able to
do this at all.

compound set with

BB BENCH PRESS FROM PINS

safety pins or spotter arms set to just above chest height
in the bottom of the rep. each rep will touch and pause
on the pins. outside shoulder width pronated grip.
4 sets : 10-10-8-6 + drop 6

 

3. SINGLE ARM HIGH TO LOW CABLE FLY
high to low cable motion sweeping across the
lower chest.
3 sets : 15 to 20

 

4. WIDE GRIP EZ BAR UPRIGHT ROW |
STANDING DB LATERAL SWING RAISE
the wide grip will finish this lift similar to a lateral raise
position. | pushing db’s straight out from your body
repeatedly – do not try a full raise. push hard to the sides.
3 sets : 12-12-12

 

5. STANDING V BAR CABLE FRONT RAISE
supinated grip on v bar driving up into the front delts
3 sets : 10 to 15

5. SINGLE ARM ROPE TRI PRESSDOWN
knot up a rope handle to shorten it and really focus
on turning out and twisting into the tricep in the
extension position.
4 sets : 10-10-10-10

compound set with

REVERSE GRIP EZ BAR NOSE BREAKER
skull crusher with a supinated shoulder width grip.
hold on tight to that bar.
4 sets : failure

 

ABS | CALVES | NECK
——————————–

1. DECLINE SIT UP INTO SPINAL FLEXION
key to ab activation is to squeeze into spinal flexion
or rounding of the spine. do this carefully paying attention
to how this feels good or bad.
3 sets : 12 to 15

2. DIP PIKE UP | BENT KNEE RAISE
done from a top dip position, with straight legs.
raise your legs together up in front of you while simultaneously
leaning back slightly, coming into a piked body position. |
after that stay vertical and raise your knees up to your torso until
basically failure.
3 sets : failure | failure
3.  STANDING SMITH MACHINE CALF RAISE
hip width stance with toes elevated
3 sets : 10-10-10

compound set with

STANDING DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
3 sets : bodyweight failure

 

4. SINGLE LEG SEATED CALF RAISE
3 sets : 15-15-15

5. CHEST SUPPORTED PLATE NECK EXTENSION
weight plate is loaded on the back of your head. chest
supported on a flat bench with neck and head hanging
off the end.
3 sets : 15-12-10 + drop 10

 

6.  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 : 10-10-10

 

PULL SESSION
MID/LOWER BACK | LONG HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
—————————————————-

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

BAND PULL APARTS
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 SINGLE ARM ROPE
STRAIGHT ARM PULLDOWN
bent over to 60 degrees and straight arm
pendulum pulldown/pullover.
3 sets : 15 to 20

 

2. D GRIP DANTE ROW
use a seated cable row or pulley and its bent over into hip extension
as you row. your mid and upper back will be in flexion ( rounded )
position so it stretch’s the back maximally. learning how to utilize
spinal flexion to your advantage is a great training skill.
3 sets : 12-12-12 + drop 6

3. WIDE NEUTRAL GRIP LAT PULLDOWN
 very wide neutral grip
3 sets : 15-15-15 + rest pause 8

compound set with

SNATCH GRIP REVERSE SHRUG ON LAT
PULLDOWN

transition right into this from the first set
3 sets : 10-10-10

4. DB PREACHER
4 sets : 10 to 15

compound set with

STANDING DB CURL
4 sets : 6 to 8

————————————————————-

FOREARMS
FLEXORS/EXTENSORS

————————————————————-
1. ULNAR DEVIATION
use light pipe or stick

2 sets : 8 to 12
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 sets: 8 to 12

3.  FAT GRIP DB WRIST EXTENSION
single d grip handle
3 sets : 15 to 20
superset with

 

FAT GRIP DB WRIST FLEXION
single d grip handle
3 sets : 15 to 20

 

 

————————————-

LEG SESSION
HAMS | GLUTES | ADDUCTORS
LIGHT QUADS | HIP FLEXORS
—————————————

WARM UP MENU : 

STANDING CABLE STRAIGH LEG ADDUCTION
cable set to just above hip height and wearing ankle cuff
with hook to outside of ankle. you’ll be pulling in from a
pseudo half splits position.
2 sets : 15  to 25


45 DEGREE BACK EXTENSION

IN SPINAL FLEXION
sumo stance with t spine rounded in flexion to
deload the paraspinals.
2 sets : 20ish

SIDE LYING HIP RAISE
2 sets : 25-20-15

SESSION :

1. REVERSE HYPEREXTENSION
feet together
3 sets :  25-20-15

2. GLUTE/HAM LEG PRESS
seated on a flat bench with squat loaded bb.
feet on floor and out in front of you using the following
stances each set.
stance is just outside hip width with toes straight up. feet
will be about mid platform ish depending on your anatomy.  you
open your hips into abduction as you lower and load the glutes
up in the bottom, then drive away.
4 sets : 20-15-10-10 + drop 10

 

3. WEIGHTED BACK EXTENSION
db loaded with neutral spine
3 sets : 6 to 8

compound set with

BACK EXTENSION IN SPINAL FLEXION
rounded t spine for peak glute contraction
3 sets : failure on bodyweight only

4. LYING LEG CURL
hip width stance
2 sets : 10 to 15

NORDIC LEG CURL
inside hip width stance
2 sets : failure

5. FRONT FOOT WEDGED
BULGARIAN SPLIT SQUAT
front heel elevated to drive knee over the
toes for quad bias. honestly not probably gonna
need any loading.
3 sets : 12 to 15

———————————–

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
———————————–

 

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

DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 20-20

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. INCLINE CHEST SUPPORTED DB REAR
DELT RAISE | INCLINE CHEST  SUPPORTED DB
SHOULDER ABDUCTION 
set incline to 45 degrees and chest support. focus on rear
delt engagement. | light db’s in supinated position with external
shoulder abduction.
3 sets : 15 to 25  | 8 to 10

2. INCLINE CHEST SUPPORTED DB BUTTERFLY
LATERAL RAISE | STANDING DB LATERAL RAISE
set bench to 30 degrees and raise db’s orbitally like
a butterfly swim stroke. | db’s raise out to a wide y position.

3 sets : 8 to 12 | 12 to 15

 

3.  DB ARNOLD PRESS ROTATIONS
just the rotational portion of an arnold press minus the press.
3 sets : 10 to 12

compound set with

SEATED DB SHOULDER PRESS
3 sets : 8-8-8

 

4. PLATE LOADED INCLINE BENCH PRESS |
PEC MINOR DIP
set bench at 30 degree incline and really focus on
staying with the upper chest on this rather than
just completing reps. | if you can superset with
the pec minor dip, do that otherwise come behind
and hit those quick behind this one.
3 sets : 10 to 12
 | failure

5. STANDING HIGH TO LOW CABLE FLY
grip is overhand on the actual cable with no handles
to give you a neutral position.
3 sets :
*start each set with an iso hold in the stretch position of the fly using the same
weight you train the set with.

6. CABLE ROPE OVERHEAD TRI EXTENSION
FROM HIP THRUST POSITION ON FLAT
BENCH
drop your hips down to make your body more vertical and
rope will be behind the head and extending overhead into
arm extension across the triceps.
3 sets : 10-10-10

compound set with

 

NEUTRAL GRIP DB FLOOR PRESS
floor press with db’s in neutral position
4 sets : 8 to 10

——————————–
NECK | CALVES | ABS | TRAPS | ARMS

——————————–

dynamic warm up with head turns and rotations

1. LYING WEIGHT PLATE NECK FLEXION
on flat bench with db supported on forehead. you’ll be back supported
and pulling chin to chest.
3 sets : 15-12-10

2. SEATED BAND NECK PROTRACTION
seated with band tension around the forehead,
pushing your cervical spine forward against the tension
from behind you.
3 sets: 10 to 15

 

3.  SINGLE LEG CALF RAISE
FROM HIP THRUST POSITION
use a really short stride to force the calf
into aggressive plantar flexion
3 sets : 10 to 15

tri set with

4. STANDING HEELS WEDGED
TIB RAISE
toes to shins in dorsiflexion using a ramp
or slant board
3 sets : 15-15-15

triset with

SMITH MACHINE STANDING DONKEY RAISE
use hip thrust pad on smith machine and the bar loads
on your hips in a bent over position. elevate or wedge your toes.
3 sets : 10 to 15

5. STANDING SNATCH GRIP BB SHRUG
very wide pronated bb grip
3 sets : 10 to 15

superset with

HANGING REVERSE SHRUG
done from hanging position on rack/pull up bar
and shrugging upwards.
3 sets : failure

6. STANDING UNILATERAL CABLE CURL |
INCLINE DB CURL
high pulley position at shoulder height pulling
in towards your ear. | incline set at 45 degrees with
supinated grip.
3 sets : 10 to 15 | 8 to 10

double superset with

BENT OVER CABLE TRI KICKBACK |
STANDING B STANCE DB OVERHEAD
TRI EXTENSION.
cables in low position and crossed over with no
attachments. kickback extension on the triceps. |
db held behind the head and extended overhead on
the long head tricep.

3 sets : 10 to 15 | 8 to 10

 

 

ACCESORY WORK MENU LINK IS OUT IN THE WORKOUT LINKS AREA

ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK | CONDITIONING

1. JOIN “ALPHA GLUTES” TO INCORPORATE THOSE WORKOUTS

2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS THAT YOU AREN’T CURRENTLY DOING 3. FIX YOUR LEAKS!

*******

****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING.

**FOR CARDIO/CONDITIONING PROTOCOLS, CONSULT WITH YOUR COACH BASED ON YOUR PERSONAL NEEDS/GOALS.

**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. ALSO YOU COULD BE ON ADVANCED MANAGEMENT AND BE USING THE WORKBOOK TOOL AS WELL. THAT NEEDS TO BE FILLED OUT AND SENT WEEKLY AS WELL.

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