4.23.23 | PULL
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.
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 :
CABLE ROW
cable set in a high position to you
seated facing it. use a long straight bar
with a supinated grip position. cue your elbows
downward as you retract.
*prog overload each set in succession
2. ONE ARM DB PULL AROUND ROW
done bench supported like a typical row. as you
reach the end of the pull, try and pull your elbow
around you and this will shoot some more muscle
contraction into the mix.
4 sets : 15-12-10-8
*prog overload each set in succession
3. LYING DB SUPINATED GRIP PULLOVER
back supported on flat bench with supinated grip
on dbs ( tricky grip ) and bent elbow position
to bias the lats. pullover leading with the elbows
tucking and squeezing into lats.
3 sets : 10-10-10
*prog overload each set in succession
4. SEATED DB BEHIND THE BACK
GITTLESON SHRUG
seated position with db in one hand to create an
exaggerated stretch position on the traps and neck. try
and tuck the db behind the back by pulling shoulder
back before you shrug.
3 sets : 12 to 15
*prog overload each set in succession
*do both sides for rx reps
5. SEATED DB CONCENTRATION
CURL | EZ BAR INCLINE SPIDER CURL
use leg as the preacher for this classic curl.
supinated grip and turn pinky up as you reach the
peak contraction. | set bench incline to 30 degrees
and chest support. use a just outside shoulder width
supinated grip.
3 sets : 12-10-8 | 12-10-8
*done as compound superset
*prog overload each set in succession if posiible