06
05
2023

6.2.23 : 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

 

 

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. 2 DB BENT ARM PULLOVER
done back supported from a flat bench position.
wear wrist straps and supinated grip on the db’s if
you’re able to. keep elbows in bent position and pull
with your lats. keep elbows tucked in also.
3 sets : 10-10-10
*prog overload each set in succession

2. HIGH TO LOW ONE ARM CABLE ROW
set cable to track at 30 degree downward angle
from a seated position facing the pulley. use a d grip handle
and neutral position.
4 sets : 12-12-10-8
*prog overload each set in succession

3. NEUTRAL GRIP ARCHED
ASSISTED PULL UP
just inside shoulder width neutral grip
with assistance
4 sets : 0-1 RIR
*prog overload each set in succession by using
less assistance each set

 

4. ONE ARM CABLE SHRUG
low pulley cable with d grip handle. lean away
from the pulley and shrug with arm closest to
cable.
3 sets : 15-15-15
*prog overload each set in succession

 

5. CHIN GRIP LAT PULLDOWN
wide supinated grip outside shoulder width
2 sets : 10 to 15
*prog overload each set in succession

6. ONE ARM DB PREACHER CURL
supinated grip position
4 sets : 12-10-8-6
*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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