WEEKLY OVERVIEW | SHOULDERS
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
SPLIT CHANGE UPDATED 4/21/21
1. SHOULDERS/TRICEPS/LIGHT CHEST/POSTERIOR CALVES (SATURDAY)
2. HAMSTRINGS/GLUTES/LIGHT QUADS ANTERIOR CALVES/ADDUCTORS (SUNDAY)
3. LATS/TRAPS/BICEPS/NECK (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. CHEST/SHOULDERS/TRAPS/CALVES (WEDNESDAY)
5. QUADS/HAMSTRINGS/LIGHT GLUTES (THURSDAY)
6. BACK/BICEPS/TRICEPS/FOREARMS/NECK (FRIDAY)
B. ALPHA GLUTES/ACCESSORY WORK (FRIDAY)
FREQUENTLY ASKED QUESTIONS :
EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION. ACCESSORY WORK IS ALSO LISTED ALONG WITH PREHAB/MOBILITY/ACTIVATIONS. THERE ARE 6 NEW DAILY TRAINER WORKOUTS EVERY WEEK AND 2 ALPHA GLUTES SESSIONS. THEY ARE NUMBERED 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
KEY TRAINING/INTENSITY VARIABLES OF THE WEEK
CLASSIC POWERLIFTING
BAND TENSIONS
PROGRESSIVE OVERLOAD
SUPERSETS
DROP SETS
REST PAUSE/MYO REPS
HIGH FREQUENCY
CLASSIC BODYBUILDING HYPERTROPHY
!!! WARNING !!!
WE ARE HERE AS STUDENTS TO BROADEN OUR TRAINING HORIZONS. THIS IS SUPPOSED TO BE HARD AND CHALLENGING. ITS OK IF YOU CAN’T DO EVERYTHING. TRY YOUR BEST. YOUR MAIN GOALS SHOULD 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
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THIS WEEKS ALL NEW SPLIT
SPLIT CHANGE COMING NEXT WEEK!!!
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
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SHOULDERS/TRICEPS
LIGHT CHEST /POSTERIOR CALVES
MEDIAL DELT EMPHASIS
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THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
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1. STANDING DB UPRIGHT ROW
OPEN THESE UP REALLY WIDE LIKE A LATERAL
RAISE ALMOST
3 SETS : 15-15-15 + DROP 5
SUPERSET WITH
SEATED EZ BAR UPPERCUT FRONT RAISE
SUPINATED SCOOP GRIP
3 SETS : 10-10-10
2. LOW INCLINE CHEST SUPPORTED
DB SHOULDER EXTERNAL ROTATION
BENCH AT 15-30 DEGREES
IMAGINE AN ARNOLD PRESS AND USE ALL OF THE
EXCEPT FOR THE PRESSING PORTION
4 SETS : 10-10-10-10 + SUPERSET LAST SET
WITH STANDING DB LATERAL SWING RAISES
(15+ REPS)
3. SEATED UNILATERAL DB ARNOLD PRESS
2 WARM UP SETS
4 SETS : 10-8-6-4 + DROP 4
4. CHEST FOCUSED DIPS
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12 + MYO REPS (2-3 CYCLES ON LAST SET)
*myo reps are a rest pause sequence where you finish the initial set,
then rest 5 seconds and go again for a few more reps. Repeat this
2-3 times until you can no longer perform another rep.
5. STANDING EZ BAR BEHIND
THE HEAD TRI EXTENSION TO
LYING SKULL CRUSHER
CLOSE GRIP
START STANDING FOR THE FIRST MOVEMENT AND TAKE
IT TO THE PRESCRIBED REPS, THEN DROP INTO THE
SKULL CRUSHER AND FINISH IT OFF
3 SETS : 12-12-12
*the skull crusher reps are everything beyond the initial 12
6. DB TATE PRESS
ELBOWS FLARED OUT
3 SETS : 12-12-12 + DROP 12 ON NEUTRAL GRIP DB PRESS
POSTERIOR CALVES
—————————–BODYWEIGHT ONLY!!!
USE A HIP WIDTH STANCE
* I USE A RAMP FOR TOE ELEVATION
4 SETS : FAILURE
2. SINGLE LEG DONKEY CALF RAISE
TOES ELEVATED
3 SETS : FAILURE
*DO BOTH STANCES