09
13
2023

9.9.23 : 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 ( 14 DAYS 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 ”


SPLIT CHANGE COMING SOON!!!


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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. BB BENT ARM LAT PULLOVER
just inside shoulder width pronated grip with
bent elbow position.
3 sets : 12-10-6 + drop 6
*prog overload each set in succession

 

2. SEATED CABLE DANTE ROW
this one you will lean fwd towards the movement to
create a much more acute rowing angle into the
lower lats. use a close d handle attachment.
3 sets : 10-10-10 + drop 10 to 15 in traditional seated
row position ( last set only )
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

3. CHEST SUPPORTED SLIGHT DECLINE DB ROW
set a decline of 10 degrees on a seal bench or high bench.
dbs are held in neutral position and elbows are tucked to the
sides.
4 sets : 15-12-10-8 + forced partial reps on last set ( if they’re in the tank )
*prog overload each set in succession

 

4. SEATED BB SHRUG
seated and slightly leaning fwd to about a 70 degree angle
with just outside shoulder width pronated grip.
3 sets : 12 to 15 + rest pause 6
*prog overload each set in succession

 

 

6. STANDING ONE ARM DB COMMORFORD CURL
roll shoulder open externally on working side so db is curled
out to the side instead of fwd. use free hand to hold onto something
for support.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession 

 

superset with

 CHEST SUPPORTED NECK EXTENSION
flat bench supported 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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