1.14.23 : PULL SESSION : UPPER BACK | REAR DELTS |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 ”
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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. SEATED CABLE REAR DELT FLY
set cables to be slightly overhead in seated position
centered and facing crossover machine. perform like a
reverse pec deck fly.
3 sets : 15-15-10 + drop 5
2. BENT OVER T BAR ROW
use a just outside shoulder width
neutral grip. body angle should be
about 45 to 60 degrees for the row to place
emphasis on the mid upper back.
4 sets : 8-8-8-8
3. SEATED SINGLE ARM MACHINE ROW
chest supported machine preference focusing on driving
elbow back behind you. grip is neutral.
4 sets : 15-12-10-8 + drop 8
shoulder width neutral grip. goal is to get elbows down and
not back behind you while upright in torso. also don’t overpull
the down – feel your lats out and where they shorten and contract.
4 sets : 20-15-10-8
superset with
let go of other exercise for a quick pause, the grab with
same grip and depress the scapula with a downward shrug
into the traps.
4 sets : 12-12-12-12
single db with supinated grip | keep same weight if at all
possible and lean to the side you’re curling on.
do one side both moves and then the other.
4 sets : 6-6-6-6 | 10-10-10-10