03
08
2023

3.8.23 : PULL SESSION : UPPER BACK | REAR DELTS |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 ”


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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 REVERSE FLY
think of this as reverse pec deck fly. cables set at
shoulder height. i wear cuffs on my forearm just below
the elbows with hooks to inside. cables crossed and they
pull apart to a squeezed back and rear delts.
3 sets : 15-15-15

 

superset with

KNEELING DB SHRUG
kneeling to a chest supported position on adjustable
bench.
3 sets : 20-15-12
*prog overload each set in succession

 

2. CLOSE GRIP BENT OVER BB ROW
shoulder width pronated grip with elbows
tucked. this will encourage your pull to
come lower which is fine.
4 sets : 15-12-10-8
*prog overload each set in succession

 

3. ONE ARM DB MEADOWS ROW
db in semi pronated position. this one the
elbow will flare out instead of tucking.
3 sets : 10-10-10
*prog overload each set in succession

 

4.  WEIGHTED/ASSISTED PULL UP
1.5-2x shoulder width pronated grip
4 sets : 5-5-5-5
1 set : 15 to 20

 

5. CHIN GRIP LAT PULLDOWN | POOR MAN
DB PREACHER CURL

just outside shoulder width supinated grip | one arm at
a time, and you make a little preacher type brace by using
your free arm to support the tricep side of the working
arm.
4 sets : 12-10-8-6 | 10-8-6-4
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