09
02
2022

PULL SESSION

By Adam 0

Daily Trainer

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NEW CURRENT 8 DAY SPLIT :

 

VIA 90 DAYS TO ALPHA

1.  PULL 

2.  LEGS  

3. PUSH 

A. ALPHA GLUTES ( JOIN FOR ACCESS)

4.  ABS|CALVES|NECK

5. PULL 

6. LEGS

7. PUSH

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
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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. 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 :  8-8-6-6 + rest pause 2 to 3

 

3. INCLINE CHEST SUPPORTED DB ROW
set bench to 45 to 60 degrees and keep db’s in neutral position.
4 sets : 12-10-8-6

 

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 – 10|10
5. SEATED SINGLE ARM
MACHINE PREACHER CURL

4 sets : 15-12-10-8 + rest pause 3 to 4
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