04
05
2023

4.5.23 : 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.

 

 

FULL SPLIT | 90 DAYS TO ALPHA

1.  PULL 

2.  LEGS  

3. PUSH 

A. ALPHA GLUTES

4.  ACCESSORIES

5. PULL 

6. LEGS

7. PUSH

8. ACCESSORIES

B. ALPHA GLUTES

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. SEATED CABLE ROW
long straight bar with grip positions as follows
each set.
set 1 : 1.5x shoulder width pronated
set 2 : 1.5x shoulder width supinated
set 3 : just outside shoulder width supinated
set 4 : shoulder width neutral
4 sets : 15 to 25
*prog overload each set in succession

2. ONE ARM ILLIAC LAT PULLDOWN
high cable or lat pulldown with single d grip handle
in neutral position. row cues more of an elbow down
trajectory than a elbow back retraction.
4 sets : 15-12-10-8
*prog overload each set in succession

 

3. 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 to 12
*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. 90 DEGREE ONE ARM DB PREACHER 
CURL | WIDE GRIP STANDING EZ BAR CURL
use the 90 degree side of a preacher bench and over supinate
the top position. | outside shoulder width supinated grip.
3 sets : 8 to 10 | 0-1 RIR bar only weight
*prog overload each set in succession
*done as compound superset

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