10.1.23 : 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 ”
SPLIT CHANGE COMING SOON!!!
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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 :
just inside shoulder width pronated grip with bent arm
position to bias the lats. a large swiss ball works well
to really get a deep stretch position and range of motion,
*prog overload each set in succession
2. CHIN UP
use an outside shoulder width supinated grip and tuck
the elbows towards the sides to help bias the lats.
3 sets : 0-1 RIR + last set drop to 0-1 RIR
on assisted chin up
*prog overload each set in succession
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :
3. SEATED CABLE DANTE ROW
use a straight bar with a pronated grip at
shoulder width. lean into the negative as
your arms extend to put a big stretch on the lats.
sit back to vertical position as you row.
3 sets : 10-10-10 + drop 6
rest periods : 2 min
*prog overload each set in succession
4. INCLINE CHEST SUPPORTED DB SHRUG
set bench incline to 45 degrees and chest support while
kneeling on the seat.
3 sets : 20-15-12
*prog overload each set in succession
6. SEATED 60 DEGREE DB COMMORFORD CURL
set bench incline to 60 degrees and back support. db’s in
supinated position and shoulders rolled open to some
external rotation.
3 sets : 12-10-8 + drop 4
*prog overload each set in succession
superset with
CHEST SUPPORTED NECK EXTENSION
flat bench supported 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