10.23.23 : 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. SEATED DB GITTLESON SHRUG (S/S) HIGH TO
LOW CABLE CROSSOVER PULLBACK INTO RETRACTION
unilateral seated db shrug while holding onto something
with free hand for stability. shrug up and towards your
midline. | cables set high with you centered facing them
and cross them over. ( wrist cuffs shine here ) pull back
and down to the external rotation of the shoulders,
then downward like a lat pulldown.
3 sets : 20-15-12
3 sets : 10 to 12
*prog overload each set in succession
use a stability ball to lay across and help create a
good stretch position on the lats. arms stay bent to
bias the lats. hands clasped together on db handle.
3 sets : 10-10-10 + any RIR on last set
*prog overload each set in succession
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “
3. BB YATES ROW ( SLIGHTLY BENT OVER
60-70 DEGREES )
slightly bent over into hip extension with just outside
shoulder width pronated grip. use straps to aid in grip
strength and extend set capabilities.
4 sets : 10-10-8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession
4. SEATED ONE ARM LOW TO HIGH CABLE ROW
cable in low position with d handle attached. use a
flat bench to kneel on and position body with a slight lean
into the movement. use free hand to brace on something
for movement stability. neutral position with the handle and
elbow tucks to side.
3 sets : 12-10-10 + drop 5
*prog overload each set in succession
*RIR = reps in reserve
set bench to 45 degrees and use supinated grip
position. focus on keeping shoulders and elbows back.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession
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