01
04
2023

1-5-23 | PULL SESSION : UPPER BACK | REAR DELTS |TRAPS | SHORT HEAD BICEPS

By Adam 0

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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 | REAR DELTS |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. INCLINE CHEST SUPPORTED STRAIGHT 
BAR PULLBACK
just outside shoulder width grip on a straight bar ( a light
one FYI ) and chest supported & kneeling on a bench. start
at 70 degree incline, and each set drop 15 degrees or 1 notch.
all you do is pull back into max shoulder extension – which can
be really hard.
3 sets : 20-15-12

 

2. REVERSE GRIP EZ BAR PENDLAY ROW
this is a deadlift/row variation that is off the floor with
a start of a dead , followed by the row. supinated grip
shoulder width.
4 sets : 12-10-8-6 + rest pause 2-3

 

3. SEATED CABLE PRONATED ROW
this one you want to pull higher across the back. use a
pronated grip outside shoulder width.
3 sets : 15-12-10 + drop 10

 

4.  ASSISTED PULL UP
follow the grip cues each set here :
set 1 : close neutral grip
set 2 : just inside shoulder width pronated
set 3 : just outside shoulder width pronated
set 4 : shoulder width supinated
4 sets : 10-10-10-10

superset with

STANDING BEHIND THE BACK EZ BAR
SHRUG

obviously take the ez bar with you so its right by the pull up.
bar is behind you with a supinated grip just a touch outside
shoulder width.
3 sets : 15-15-15
5. SEATED ONE ARM CABLE ARCHER 
CURL | SEATED ONE ARM DB CURL
seated position with cable set a tad above shoulder height.
sitting perpendicular to the pulley and curling towards your head |
db stays supinated on the same arm right behind the first curl.
4 sets : 8 to 12 | 6-6-6-6
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