8.18.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK
FOLLOW ME ON THE SOCIALS :
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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
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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 :
BENT ARM PULLOVER
dbs held in partial supinated position with bent
arms arcing from lat stretch to shortened position with
elbows tucked to your sides.
*prog overload each set in succession
2. CHEST SUPPORTED INCLINE ILLIAC LAT PULLDOWN
adj bench set so you’re facing the lat pulldown pulley
or high cable. set incline to 45-60 degrees and chest support.
just outside shoulder width neutral grip ( if possible ) or pronated.
3 sets : 12-12-10-8 + rest pause 3-4
*prog overload each set in succession
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :
3. CHEST SUPPORTED BB SEAL ROW
just outside shoulder width neutral grip ( if you have
neutral bb or swissies handles ) or pronated is fine also.
bench needs to be high enough to allow full arm hang in
bottom position.
4 sets : 12-10-8-6 + drop 8
*prog overload each set in succession
4. SEATED BB SHRUG
seated and slightly leaning fwd with just outside
shoulder width pronated grip.
3 sets : 15-12-10
*prog overload each set in succession
6. SEATED DB COMMORFORD
PREACHER CURL
seated sideways on preacher bench to allow your shoulder
to open up like a normal commorford curl but with added
stability. supinated grip.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession minus last set
superset with
INCLINE CHEST SUPPORTED NECK EXTENSION
set incline to 15 degrees 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