04
13
2023

4.14.23 : 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

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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. ONE ARM LAT PULLDOWN
you’ll kneel to the side of the seat opposite
the side you are pulling. this will line the pulley up
from the lat tower and position your body to
pull into the lower lats. use a semi supinated grip
that’s just slightly not in neutral position.
3 sets : 15-12-10
*prog overload each set in succession

WIDE CHIN GRIP LAT PULLDOWN

almost a 2x shoulder width supinated grip. when you hit
the bottom of the pull, hold it and lay back squeezing into
the lower lats deeper.
1 set : 8 to 10

2. BENT OVER DB ROW IN FULL HIP
EXTENSION
if you can’t hinge to a parallel torso to the floor,
pick a chest supported machine row. let db’s fully
hang and drape, then pull the back towards the hips.
grip will be pronated.
4 sets : 12-10-8-6
*prog overload each set in succession

 

3. EZ BAR REVERSE GRIP PULLOVER
just inside shoulder width supinated grip. use straps
so grip isn’t a factor and wrists don’t get beat up.
3 sets : 10-10-10
*prog overload each set in succession

 

4. STANDING CABLE ONE ARM
GITTLESON SHRUG
standing side profile to cable with d grip handle
attached. use an adjustable bench to hang onto
with free hand so you can stretch the side you’re
training – which will be the arm closest to the
cable.
3 sets : 12 to 15
*prog overload each set in succession

 

 

5. 90 DEGREE ONE ARM DB COMMORFORD
CURL | ONE ARM CABLE ARCHER CURL
set an adjustable bench to 90 degrees  and turn sideways
to create a commorford position with arm supported
on bench. | high cable set just above shoulder height with
d grip handle. curl in supinated grip towards your head
standing sideways in an archer position.
3 sets : 8-8-8 | 10 to 12
*done as compound superset
*prog overload first movement and use second
one for reps

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