03
27
2023

3.27.23 : PULL SESSION : MID/LOWER BACK | SHORT HEAD BICEPS |  TRAPS

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
MID/LOWER BACK | SHORT HEAD
BICEPS |  TRAPS
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DYNAMIC WARM UP MENU :

 

STRAIGHT ARM EZ BAR PULLOVER
pronated just outside shoulder width grip
2 sets : 10 to 15

DEAD HANG FROM PULL UP BAR
2 sets : x-x


SCAPULAR/SERRATUS WALL SLIDES
keep shoulder blades contracted and depressed
as you do these
2 sets : 10-10

SESSION :

 

1. UNILATERAL STRAIGHT
ARM 2 POSITION LAT PULLDOWN
single d grip handle on high cable setup with
pronated grip position. this will be a mechanical
position change inside every set. train the set to the
rx range on the first position, and just whatever is
left over on mech. change.
position 1 : slightly bent over
position 2 : torso parallel to floor
3 sets : 10 to 12 then 0-1 RIR
*prog overload each set in succession

*RIR = reps in reserve on position 2

2. BENT OVER SUPINATED GRIP
EZ BAR ROW
supinated grip just outside shoulder width and bent
over to just above parallel torso to the floor
4 sets : 12-10-8-8 + rest pause 0-1 RIR
*prog overload each set in succession
*rest pause last set only and to to 0-1 left in the tank

 

3. DECLINE DB REVERSE GRIP PULLOVER
using a decline position with supinated grip on db’s and
bent arm position. arms move in an arcing motion.
3 sets : 10-10-10
*prog overload each set in succession

 

4. SEATED ONE ARM DB GITTLESON SHRUG
seated and hanging onto a rack post or something
for bracing and position. this puts a stretch position on
your neck and trap unilaterally. pull shoulder up and towards
your ear as you shrug.
3 sets : 15-12-10
*prog overload each set in succession

 

 

5. ONE ARM DB PREACHER CURL | STANDING
DB COMMORFORD CURL
as you reach the top of the curl, try and over supinate
a bit by turning wrist. also make sure to train the full range
into the negative. | shoulders open and arms turned outward
with supinated grip.
3 sets : 8-8-8 | 10-10-10
*prog overload each set in succession
*done as compound superset

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