09
10
2022

PULL 1

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. BENT ARM PLATE PULLOVER
use a hip thrust supported position on the bench
as you perform a neutral pullover using
an oly weight plate with a neutral grip position
on the sides of the plate.
3 sets : 12 to 15

compound set with

SEATED PLATE FRONT RAISE
TO OVERHEAD POSITION
seated on bench with hands on sides of plate – raising
up into full overhead position.
3 sets : 10-10-10

 

2. CHEST SUPPORTED T BAR ROW
outside shoulder width pronated grip position.
4 sets :  15-12-10-12 ( last set done to about 6 then rest paused
until 12 reps are done. no change in loading )

 

3. PULL UP NEGATIVE | LAT PULLDOWN
if you have the stability to do so, you can load the lat weight
stack full and do negatives from the lat bar with just
outside shoulder width pronated grip. | lat pulldown
grip is wide and you pull straight down to top of head.
bar will touch your head in the bottom position.
4 sets : failure | 15-12-10

 

4. SINGLE ARM DB SEAL ROW
done from a high flat bench position. db
stays in neutral position.
3 sets : 8-8-8 + last set drop 8 bilaterally
5. ONE ARM CABLE PREACHER CURL
use an adjustable bench with a 60 degree angle
for upper arm support.
4 sets : 12-10-8-6 + rest pause 2-3 forced reps
* forced reps use other hand to assist if needed
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