ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues BLACK HILLS BARBELL | @blackhillsbarbell 90 DAYS TO ALPHA | @90daystoalpha BLACK HILLS SUPPLEMENT SCIENCES | @blackhillssupplementsciences PERSONAL FB : ADAM HUNSAKER ————————————...
LEG SESSION QUADS | LIGHT GLUTES | LIGHT HAMS ANTERIOR CALVES | ADDUCTORS ————————————– —————————– CALVES ———————...
PUSH SESSION LOWER CHEST | FRONT & MEDIAL DELTS LATERAL & MEDIAL TRIS ————————————– DYNAMIC WARM-UP MENU : BENCH SUPPORTED DB SHOULDER EXTERNAL ROTATION arm rested on bench and hinging front to back into sho...
ABS | CALVES | NECK ——————————– 1. DECLINE BENT KNEE TUCK laying down decline and tucking legs and hips into spinal flexion. 3 sets : failure 2. STANDING CABLE ROTATIONAL TWIST cable set at shoulder height and side profile to it. bot...
PULL SESSION MID/LOWER BACK | LONG HEAD BICEPS FOREARMS | TRAPS —————————————————- DYNAMIC WARM UP MENU : SUPINATED BAND EXTERNAL ROTATION supinated grip held in bottom of bicep curl position and pu...
LEG SESSION HAMS | GLUTES | ADDUCTORS LIGHT QUADS | HIP FLEXORS ————————————— DYNAMIC WARM UP MENU : SEATED BB GOOD MORNING use a sumo stance on these 3 sets : 12-10-8 SEATED MACHINE ABDUCTION 2 sets : 15 to 20 BODYWEIGHT...
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS | TRAPS ———————————– WARM UP MENU : BENCH SUPPORTED DB SHOULDER EXTERNAL ROTATION arm rested on bench and hinging front to back into shoulder external rotation. 2 set...
NECK | CALVES | ABS | ARMS ——————————– dynamic warm up with head turns and rotations 1. LYING CHEST SUPPORTED HEAD TURNS retract neck and hold that position as you turn your head side to side controllably. can add resistance with a he...
RESTORATION, ACTIVATION, AND DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : WATCH THIS VIDEO FOR AN OVERVIEW EACH HIGHLIGHTED HEADING IS ONE TR...
SESSION TWO ——————————————- PL1. PRISONER LEG CURL FROM OBTUSE KNEE FLEXION this one is done wedged in at the feet under a bar and hip supported on a plyo box high enough to allow torso to clear the ground. you...