12
26
2022

12/27/22 – PULL SESSION : UPPER BACK | TRAPS | SHORT HEAD BICEPS

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 ”


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

TENNIS BALL RELEASE ON ROTATOR CUFF
ball placed on cuff and arm ran through motions to
break adhesions that typically cause shoulder pain
and impingement.

 

—– SESSION —–

1. SLIGHT INCLINE DB PULLOVER
hands clasped on one db with a bent
arm pullover motion. incline set to 15 degrees.
4 sets : 12-10-8-6

 

2. CHEST SUPPORTED MACHINE ROW
pronated grip just outside shoulder width.
4 sets : 12-10-8-6 + drop 6

 

3. 70 DEGREE SMITH MACHINE ROW
bent over to 70 degree hip extension. shoulder
width pronated grip (neutral if swissies are available)
3 sets : 15-15-15

 

4.  LAT PULLDOWN
start with pronated grip just inside shoulder width and
train to the rx reps, then drop grip out wider and fail
the same loading with a 1.5x shoulder width supinated
grip.
3 sets : 10-10-10

superset withSEATED HUNCHED T SPINE DB SHRUG
db’s held in neutral position and the stretch positions
will have a rounded t spine to create more stretch stress.
as you shrug up you can spine back to neutral and use a slight
scap retraction for a stronger contraction.
3 sets : 10 to 15

5. INCLINE BENCH DB PREACHER 
CURL | STANDING EZ BAR CURL
set bench incline to 60 degrees and use the backrest
as a preacher pad for single db curl. do both sides. |
next, we jump to ez bar with just outside shoulder width
supinated grip and elbows pushed slightly fwd in front
of you.
4 sets : 8-8-8-8 | 8 to 12
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