11
13
2022

PULL SESSION : UPPER BACK | TRAPS | SHORT HEAD BICEPS POSTERIOR NECK

By Adam 0

Daily Trainer

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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

_________________________________

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

PEC STRETCH ON PEC DECK
hold a loaded stretch position to open
up the shoulders to the posterior side
of capsule.
2 sets :

 

—– SESSION —–

1. NEUTRAL GRIP PULL UP
use grips as follows. you can use d grip
handles, or i use swissies for changing
a straight bar position to a neutral one.
set 1 : just outside shoulder width
set 2 : just inside shoulder width
set 3 : very close grip
4 sets : failure
*note, you may want to rig up some assistance to these
so you can crank out some decent reps.

 

2. CHEST SUPPORTED DB SEAL ROW
use a 15 to 30 incline bench position that’s
elevated enough for your arm clearance to
hand down freely.
4 sets : 15-10-8-6

 

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 : 20-15-10-8 + rest pause 4

 

4. CHEST SUPPORTED MACHINE ROW
WITH PRONATED GRIP
goal here is a chest supported horizontal row
with an outside shoulder width pronated grip.
your elbows wont tuck tight to sides, but they will
stay directly in line with your wrists as you
pull back.
4 sets : 8-8-8-8 + drop 8
5. STANDING BENT FWD CABLE
CURL | STANDING DB DRAG CURL

use functional cable trainer with low handles. you’ll
face away from cable and walk out a bit which will
pull your elbows back. leave them there and curl across the
elbows joint. | db’s in supinated position and drag them
up to a curl position.
4 sets : 12-10-8-6 | 6-6-6-6
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