2024

3.4.24 | 6 WEEK MESO/WEEK 2 | PULL SESSION | UPPER BACK * REAR DELTS * TRAPS * LONG HEAD BICEPS * ROTATIONAL NECK

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By Adam 0

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CREATOR ACCOUNT : ADAM HUNSAKER | THE MUSCLE MECHANIC

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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,
EMPHASIZE, 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
OR PREFERENCE, BUT THE FULL SYSTEM IS GOING TO BE THE BEST.

FULL SPLIT ( 13 DAYS )
7 DT SESSIONS ( DAILY TRAINER )
2 AG SESSIONS ( ALPHA GLUTES )
2 UTILITY DAYS ( DAILY TRAINER )
2 RECOVERY DAYS ( DAILY TRAINER )

1. PULL

2. LEGS

3. PUSH

4. UTILITY DAY

A. ALPHA GLUTES

5. PULL

6. PUSH

7. RECOVERY DAY

8. . LEGS

9. ARMS

10. UTILITY DAY

B. ALPHA GLUTES

11. ( USE A 2ND RECOVERY DAY AT YOUR PREFERENCE )

LET’S TRAIN!!!

THE MUSCLE MECHANIC

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CHECK OUT THIS 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. REVERSE PEC DECK FLY
setup at rear delt height even with pronated grip
handle on machine arms.
3 sets : 15-12-10 + any RIR
*prog overload each set in succession

MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION

2. BENT OVER DB ROW
hinged position held with 45-60 degree torso position. control both
sides of the rep, especially the negatives ( most tend to get sloppy with
negatives in general. don’t be that person ) . keep dbs in pronated position.
4 sets : 10-8-6-6
tempo : 3-1-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives – 1 sec
held contraction )
*prog overload each set in succession

3. CHEST SUPPORTED MACHINE ROW
wide pronated grip with elbows out cue
3 sets : 15-12-10 + rest pause 0-1 RIR last set only
*prog overload each set in succession

4. SEATED LAT PULLDOWN
1.5x shoulder width pronated grip
3 sets : 12-12-10 + any RIR last set
*prog overload each set in succession

5. INCLINE BACK SUPPORTED
UNILATERAL DB CURL
bench set to 45 degrees and db in supinated position pulling
up beside your hip. do both sides.
3 sets : 10-10-10
*prog overload each set in succession

6. LYING HEAD TURNS (S/S)
STANDING DB POWER SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | standing position
with some knee bend to thrust upwards into shrug, but stay strict on the shrug
negatives and hold the positives a second every rep.
2 sets : 10/10 – 10/10 ( do chest and back supported each set )
3 sets : 20-15-12
*prog overload each set in succession