PULL SESSION : UPPER BACK | TRAPS | SHORT HEAD BICEPS POSTERIOR NECK
FOLLOW ME ON THE SOCIALS :
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CURRENT SPLIT : UPDATES EVERY 9 DAYS
SCALING YOUR PERSONAL SPLIT :
- IF YOU’RE NEEDING ADVICE TO SCALE THIS PERSONALLY,
JUST ASK. THIS HAS TO DO WITH YOU AND WHAT YOU WANT TO
EMPASIZE AND IMPROVE UPON AS IT CORRELATES TO
HOW MANY DAYS YOU MAKE IT TO THE GYM PER SPLIT/CYCLE. - YOU CAN TRAIN ANY NUMBER OF DAYS FOR YOUR PERSONAL SPLIT
WITH THE MOST POPULAR BEING ANYWHERE FROM 3 UP TO THE 9
WITH ONE ALPHA GLUTES WORKOUT. - THE FIRST HALF OF THE SPLIT IS GREEN, THE GLUTES
ARE RED, AND THE SECOND HALF IS BLUE.
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. LYING BB PULLOVER
done from flat bench position and works best
over spotter arms to control the depth as per
individual strength and mobility bc this is nasty.
use grip widths as follows each set.
set 1 : snatch grip
set 2 : slightly outside shoulder width
set 3 : slightly inside shoulder width
3 sets : 10-10-10
compound set with
SEATED AND BENT OVER DB SHRUG TO RETRACTION
seated and hinged fwd. do the shrug portion followed
by a pull back into scap retraction.
3 sets : 12-12-12
2. CHEST SUPPORTED T BAR ROW
grip will be outside shoulder width and
pronated driving the elbows back to
create a strong retraction.
4 sets : 12-10-8-6 + drop 6
3. RACK PULL FROM PINS
set the pins so your spine is parallel to the floor
and you will adjust this based on your ability
to hold a neutral spine position. grip is shoulder width.
you do want to pull with your back here but not with lumbar
hyperextension or excessive flexion ( rounding )
4 sets : 15-12-10-10
feet elevated on incline bench pull up done
from smith machine bar or bb in racked position. grip is
outside shoulder width neutral and legs will be parallel
to the floor in the top position – so you may need
to make that adjustment.
4 sets : failure
*gain neutral grip with d handles or swissies
EZ BAR CURL
set bench to 30 degrees and get elbows back. use supinated grip | inside
shoulder width supinated grip.
4 sets : 12-10-8-6 | 6-6-6-6