05
21
2023

5.22.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK

By Adam 0

Daily Trainer

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CURRENT SPLIT : UPDATES EVERY 12-14 DAYS
9 DT SESSIONS | 2 AG SESSIONS | 3 REST 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 ROTATION ( 2 WEEKS WITH 3 REST DAYS )

1.  PULL 

2.  LEGS  

3. PUSH 

A. ALPHA GLUTES

4.  UTILITY DAY

5. PULL 

6. LEGS

7. PUSH

8. ARMS

B. ALPHA GLUTES

9. UTLITY DAY

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 BACK | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK

 

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DYNAMIC WARM UP MENU OPTIONS :

 

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. EZ BAR BENT ARM PULLOVER
back supported on flat bench with just inside shoulder
width pronated bar grip. elbows stay bent and tucked for
lat engagement.
3 sets : 15-12-10
*prog overload each set in succession

2. ONE ARM MACHINE ROW
( plate loaded or cable )
neutral grip
4 sets : 15-12-10-8 + dropset 6
*prog overload each set in succession

3. LEANING BACK D GRIP LAT
PULLDOWN

close d grip handle grip and lean back a bit to create
a better pulling angle for your lats. ( i remember how they
taught me to not lean back on lat pulldown – well they never
once considered context or goal for the movement. ) lets
lay back on these, but within reason.
4 sets : 15-12-10-8
*prog overload each set in succession

 

4. STANDING EZ BAR BEHIND THE BACK
SHRUG
just outside shoulder width pronated grip ( which is
palms away from body behind you ) if you can lean back
a bit against something, it really helps
3 sets : 15-15-15
*prog overload each set in succession

 

5. ASSISTED CHIN UP
wide supinated grip outside shoulder width
2 sets : 0-1 RIR
*shoot for 10+ reps with assistance ( if you can crank out 10+
here unassisted, you didn’t tear up the session prior to this lol )

6. STANDING DB POOR MANS PREACHER CURL
tuck one arm under the other to create a brace and leverage
point. supinated grip on db.
3 sets : 20-12-8
*prog overload each set in succession

superset with

LYING CHEST SUPPORTED 
NECK EXTENSION
chest supported position with weight plate on
back of head. lower and raise neck into extension.
set bench incline to 15 degrees.
3 sets : 15 to 20
*prog overload each set in succession if possible

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