06
26
2023

6.24.23 : 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. ONE ARM STANDING CABLE
BENT ARM PULLOVER WITH TORSO
TURNED SLIGHTLY
cable set in high position with either no attachment
or wrist cuffs worn with hook to inside of wrist. elbow will
stay bent as you pull down into an arcing position. turn your torso
to the side you’re training so you can come across your lat.
3 sets : 15-12-10
*prog overload each set in succession

2. HIGH TO LOW SEATED CABLE ROW
just outside shoulder width neutral grip. set cable to
track at approx 30 degrees of downslope from a seated
position.
4 sets : 20-15-10-8 + 2-4 forced reps
*forced reps are done with a touch of body english
( not atrocious and sloppy form ) to help get a few more
reps knocked out.
*prog overload each set in succession

3. CLOSE D GRIP LAT PULLDOWN
use the close grip row handle here and emphasize using the
lats by keeping the elbows tucked on the negatives.  you can slighyly
rock your torso mid movement to stretch the lats better also. when you
pull down, lean back some as you pull elbows down to get into
some lower lats.
3 sets : 10 to 15 ( work closer to 10 on top set )
*prog overload each set in succession by using
less assistance each set

 

4. ONE ARM SMITH MACHINE SHRUG
stand perpendicular to the smith bar and arm nearest the
bar will be the shrug side. this will be similar in nature to
all the gittleson shrugs that have been programmed for
weeks now.
3 sets : 15-15-15
*prog overload each set in succession

 

 

6. ONE ARM DB PREACHER CURL
use the 55 degree side ( or so angle on most ) and
emphasize a slight over supination in the top
position. think about the inside portion of the
bicep on this one as you train it.
4 sets : 12-10-8-20
*prog overload each set in succession minus last set

superset with

SLIGHT DECLINE LYING CHEST SUPPORTED 
NECK EXTENSION
chest supported position with weight plate on
back of head. lower and raise neck into extension.
set bench decline to 15 degrees.
3 sets : 15 to 20
*prog overload each set in succession if possible

 

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