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. SINGLE ARM DB BENT ARM PULLOVER
you want to turn your hips away from the side
you are working and turn the torso away to put
extra tension on the lat. use a supinated grip.
3 sets : 12-12-12
compound set with
BENT OVER DB REAR DELT FLY WITH
MORE SCAPULAR RETRACTION TO
BIAS BACK
bent over in hip extension with torso parallel
to the floor and palms facing each other grip wise.
3 sets : 15-15-15
2. 70 DEGREE SMITH MACHINE ROW
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 )
4 sets : 12-10-8-8 + rest pause 4
3. CHEST SUPPORTED LOW INCLINE
DB SEAL ROW
use approx 15 degree incline position
with enough clearance for db’s to hang
down with arms extended. db’s are in a
neutral position. really emphasize driving
elbows back on the pull.
3 sets : 10-10-10
shoulder width neutral grip
3 sets : 15-12-10 + rest pause 5
CURL | CABLE DRAG CURL
single arm supinated grip | transition
over to the standing drag as a mechanical
dropset
4 sets : 10-10-10-10 | failure with same weight