12.18.22 | PULL SESSION : UPPER BACK | TRAPS | SHORT HEAD BICEPS
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 ”
SPLIT CHANGE COMING SOON!!!
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PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
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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 : long deep held stretch
—– SESSION —–
1. EZ BAR BENT ARM PULLOVER
inside shoulder width pronated grip. done from
back supported lying position on flat bench.
4 sets : 15-12-10-8
2. LOW INLCINE CHEST SUPPORTED
DB SEAL ROW
high bench incline of 30 degrees and db’s
stay in neutral position.
4 sets : 10-10-8-8
3. SEATED CABLE ROW
outside shoulder width pronated grip
with vertical torso position. use
a lat bar for attachment.
4 sets : 20-15-12-10 + drop 5
shoulder width neutral grip. feel the lat stretch in to the
top, not just straight arms. ( stretched lats don’t mean straight
arms – feel that out )
3 sets : 15-12-10 + rest pause 5
CURL | SEATED DB CONCENTRATION CURL
cable set at shoulder height with single d handles.
supinated grip position and pull comes in towards your ears
you stand in the middle of a crossover to do both sides | drop to a
seated position and use leg as a preacher for the db curl.
4 sets : 12-10-8-6 | 6 to 8