05
01
2023

5.2.23: PULL SESSION : MID/LOWER BACK | SHORT HEAD BICEPS |  TRAPS

By Adam 0

Daily Trainer

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CURRENT SPLIT : UPDATES EVERY 9 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
    WITH THE MOST POPULAR BEING ANYWHERE FROM 3 UP TO THE 9
    WITH ONE ALPHA GLUTES WORKOUT.
  • THE FIRST HALF OF THE SPLIT IS GREEN, THE GLUTES
    ARE RED, AND THE SECOND HALF IS BLUE.

 

 

FULL SPLIT | 90 DAYS TO ALPHA

1.  PULL 

2.  LEGS  

3. PUSH 

A. ALPHA GLUTES

4.  ACCESSORIES

5. PULL 

6. LEGS

7. PUSH

8. ACCESSORIES

B. ALPHA GLUTES

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/LOWER BACK | SHORT HEAD
BICEPS |  TRAPS
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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. DECLINE SUPINATED
EZ BAR BENT ARM PULLOVER
use a steeper incline like 30-45 degrees and
make sure there’s some ground clearance for a big
stretch in the bottom. i use a flat bench and
block it up and decline it. grip is supinated
just inside shoulder width and wear wrist straps so
you can easily hang onto bar. keep arms bent at the elbow
to target the lats more.
3 sets : 12-10-10
*prog overload each set in succession

2. SEATED CHEST SUPPORTED MACHINE LOW ROW
use an outside shoulder width pronated grip and line of pull
will be kinda lined up with belly button for reference.
4 sets : 12-10-8-15
*prog overload each set in succession

 

3.WIDE GRIP PULL UP
use a very wide pronated grip
2 sets : 0-1 RIR
*prog overload each set in succession

 

WIDE GRIP LAT PULLDOWN
use a very wide neutral grip
2 sets : 12-12
*prog overload each set in succession

4. SEATED EZ BAR SUPINATED GRIP
SHRUG BEHIND THE BACK
seated position on edge of bench with ass hanging
off slightly so you have room for the bar to hang
freely. use a slightly wider that shoulder width
supinated grip and really focus strictly on
the shrug motion.
3 sets : 15-15-12
*prog overload each set in succession
*do both sides for rx reps

 

5. D GRIP CABLE PREACHER
CONCENTRACTION CURL 

single d grip handle with supinated grip and cable
obviously set low to bottom setting. |
3 sets : 12-10-8
*done as compound superset
*prog overload each set in succession if 
possible

 

ASSISTED CHIN UP
use a shoulder width supinated grip
2 sets : 0-1 RIR with high effort

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