11.3.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK
FOLLOW ME ON THE SOCIALS :
——————————————————–
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
_________________________________
THIS WEEKS ALL NEW SPLIT
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
————————————–
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
————————————–
—– SESSION —–
1. STANDING DB GITTLESON SHRUG (C/S) THUMBS BACK
2 ROPE CABLE FACE PULL TO
90/90 EXTERNAL ROTATION
unilateral standing and leaning db shrug while holding onto something
with free hand for stability. shrug up and towards your
midline. | 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 : 20-15-12
3 sets : 15-12-10
*prog overload each set in succession
* (c/s) = compound set
use a smith machine for pull up bar and adj bench for legs
to rest on. when you reach full pull up, your legs should be
about parallel to the floor. grip is wide supinated shoulder width.
4 sets : 10-10-10-6 + any RIR on last set
*prog overload each set in succession via lap loading
( chains, short weighted bar, weight plate, db )
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “
3. DB KROC ROW
bent over one arm db row done for power and
reps, so use straps here regardless of your grip strength.
3 sets : 20-15-12 + any RIR on last set
*prog overload each set in succession
*RIR = reps in reserve
4. SEATED CABLE ROW TO NECK
set adj. able height to mid chest in seated position with pronated
grip on rope. sit with 90 degree bench set so you can chest support
for leverage. the pull will come at your clavicle/bottom neck region.
really retract and squeeze these.
3 sets : 12-10-10 + drop 6
rest periods : 2 min
*prog overload each set in succession
PREACHER CURL
use 90 degree side of preacher bench an internally rotate your
shoulder to help bias the long head .
*prog overload each set in succession
3 sets : 12-10-8 + rest pause 2 to 4
*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