PULL 1
FOLLOW ME ON THE SOCIALS :
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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
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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
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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 : 15-12-10
compound set with
LYING CHEST SUPPORTED
DB BENT ARM REAR DELT FLY
arms in 90 degree position with elbows positioned
right under shoulders. open out to the sides. this is
very hard so little pink db’s it is.
3 sets : 10-10-10
2. SINGLE ARM DB SEAL ROW
done from a high flat bench position. db
stays in neutral position.
3 sets : 8-8-8
BILATERAL DB SEAL ROW
1 set : 8+ ( set up for 8 and take more if they are there )
3. LAT PULLDOWN
MECAHINICAL CHANGE SETS
each set has 3 grip positions as follows :
1 : very close neutral grip
2 : shoulder width neutral grip
3 : very wide neutral grip
3 sets : 6 to 8
*18 to 24 reps in total each set
torso angle will be more upright at 70 degrees.
grip just outside shoulder width pronated or
neutral if you have swissies. (these convert a bb
to a neutral grip easily )
3 sets : 10-10-10 + rest pause fail last set
shoulder width supinated grip to rx reps | change
to the drag curl after you hit the first portion.
4 sets : 8-8-8-8 | fail on all drag curl sets