2.19.23 : 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. SINGLE ARM SEATED CABLE
REAR DELT PULL ACROSS
set cable a bit higher than seated head height. you’ll turn
away from the cable to create a stretch position on the
rear delt of the outside arm. pull across the body on the
rear delt.
3 sets : 12 to 15
2. EZ BAR BENT ARM PULLOVER
just inside shoulder width pronated grip with
elbows tucked in and bent. this will help isolate
the function of the lats
4 sets : 15-12-10-8
3. BENT OVER DB ROW
dbs in pronated position. bend over to 90 degrees
hip extension if you are able to without trashing your back.
if not use a chest support.
4 sets : 10-8-6-5
1 set : 15 t0 20
1.5-2x shoulder width pronated grip
superset with
only bend over to 60-70 degrees and a row becomes
an upper trap exercise and not much of a lat row.
4 sets : 10 to 15
*also a moderate weight will hit traps better than a heavier one
here. save the big weight for other compound pullers. plus the
rep range will humble the weight used here.
DB COMMORFORD CURL
just outside shoulder width supinated grip | shoulders
are turned outward to expose more tension on
the inner part of your arm. grip is supinated.
4 sets : 10-8-6-4 | 10-10-10-10