10.12.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS LONG HEAD BICEPS | ROTATIONAL 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 IMPLEMENTED
AS NEEDED )
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
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
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—– SESSION —–
1. HANGING SHRUG (S/S) THUMBS BACK 2 ROPE
CABLE FACE PULL
TO 90/90 EXTERNAL ROTATION
just outside shoulder width pronated grip in dead hang
position. now perform a shrug in this position. | thumbs will point straight
back in the end range from a cable
set in a high position relative to you being seated with back
support. the 90/90 simply means a 90 degree angle in your
elbows from upper arm to forearm.
3 sets : 0-1 RIR
3 sets : 15-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “
2. BENT OVER DB ROW
bent over to 45 degrees with a semi pronated
position on the dbs.
4 sets : 8-8-8-6 + rest pause 2 to 3
rest periods : 2 min
*prog overload each set in succession
3. SEATED CABLE ROW
wide pronated grip
3 sets : 15-12-10 + extra reps in the tank on last set
*prog overload each set in succession
shoulder width pronated grip
3 sets : 10-10-10 + drop 5 ( use more assistance )
make sure to externally rotate your shoulder
to help bias the short head of the biceps. use full range
on the negatives to fully lengthen the bicep each rep.
3 sets : 10-10-6 + drop 6
allow neck to hang off bench from side lying position
and rotate head from side to side. you can add loading
with a weight plate or using a strong neck. make sure you lay
both ways to train both sides equally.
3 sets : 10-10-10
*20 total counting both ways each set