07
19
2023

7.16.23 : 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. SEATED TWO ARM SIDE CABLE PULLDOWN
cables set high with d grip handles and seat centered and slightly
out away from cables. pronated grip in the top position. pull down
to your sides and internally rotate shoulders to bring pointer fingers
towards hips. you want to pull your elbows as close together as
you can.
3 sets : 15-12-10
*prog overload each set in succession

 

2. CHIN GRIP LAT PULLDOWN
use a just outside shoulder width supinated
grip. put a bench right behind the actual pulldown seat
to sit on – this creates a different line of pull into the
lower lats than the straight vertical pulldown.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession

3. INCLINE CHEST SUPPORTED DB ROW
set bench incline to 15-30 degrees and chest support.
keep dbs in neutral position.
3 sets : 20-12-10 + rest pause 5
*prog overload each set in succession

 

4. DIP SHRUG/SERRATUS SHRUG
done from top position of a dip and articulating
through the traps rather than training the typical push
muscle groups.
3 sets : 0-1 RIR
*prog overload each set in succession

 

6. ONE ARM CABLE CURL WITH SHOULDER
SLIGHYLY EXTERNALLY ROTATED
use a d grip handle or wrist cuff with hook to top of
wrist side. open the shoulder joint externally slightly to
bias the short head of the biceps.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession minus last set

 

superset with

INCLINE CHEST SUPPORTED NECK EXTENSION
set incline to 30 degrees and use a head harness or a weight
plate on the back of your head for resistance.
3 sets : 15 to 20
*prog overload each set in succession if possible

 

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