10
16
2022

PULL SESSION 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. SEATED CABLE ROW WITH
SHOULDERS SHRUGGED
outside shoulder width pronated grip,
with your shoulders up into a shrug position.
this should bias the rear delt a bit more.
3 sets : 12-12-12

compound set with

SEATED CABLE RETRACTION SHRUG
after the row, you will just use a pullback shrug
into retraction
3 sets : 10-10-10

 

2. CHEST SUPPORTED LEVER ROW
shoulder width neutral grip. ( guys let your t spine
hang in flexion in the bottom end…girls prob can’t bc
of boobs) make sure to put tension in your back before
you try to pull at all. imagine using your back to
move the weight.
4 sets : 12-10-8-6 + rest pause 2

 

3. 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 : 15-12-10-8 + rest pause 3

 

4. RACK CHIN
feet elevated on incline bench pull up done
from smith machine bar or bb in racked position. grip is
outside shoulder width and legs should be parallel to
floor in top position of pull up.
3 sets : failure
5. INCLINE DB CURL | STANDING
DB DRAG CURL
bench incline 30-45 degrees with supinated grip.
elbows should be back. | stand up and drag curl t0
failure with same weight
4 sets : 10-10-10-10 | failure with same weight
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