Chest and Triceps
(Week 3, Aggressive Fat Loss Cycle)Day Overview
This session targets the pushing muscles with a focus on hypertrophy and metabolic stress. The exercises are ordered to maximize fatigue and muscle engagement, with a mix of compound and isolation movements. Rest intervals are kept short to sustain intensity, and drop sets are incorporated to push beyond failure, stimulating fat loss and muscle tone.
Exercises
-
• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 8-12 reps with an RPE of 8 on the first set, increasing to RPE 10 on the last set. Focus on controlled eccentric and explosive concentric movements. Use a moderate weight that allows near failure within the rep range, maintaining tension on the upper chest and triceps. Rest 30-45 seconds between sets to keep intensity high.
Working Sets:
4
-
• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Execute 4 sets of 10-15 reps with an RPE of 8-9. Lean forward slightly to emphasize chest activation, and keep elbows flared to target the pecs and triceps. Use assistance if necessary to reach rep target, pushing close to failure. Rest 30 seconds between sets.
Working Sets:
4
-
• Cable Chest Fly
Stand in the center of a cable station with both cables set to chest height. Grasp the handles with your arms extended out to the sides, palms facing forward or slightly downward. Keep a slight bend in your elbows throughout the movement. Slowly bring your hands together in a wide arc, focusing on squeezing your chest muscles as you bring the handles toward each other in front of your chest. Pause briefly at the peak of the movement, then slowly return to the starting position, maintaining control and tension in the chest muscles. Keep your torso stable and avoid using momentum to complete the movement.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Focus on a slow, controlled movement to maximize stretch and contraction. Keep tension on the muscles throughout. Rest 30 seconds between sets.
Working Sets:
3
-
• Cable Overhead Tricep Extension
To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.
Prescribed Sets:
Complete 3 sets of 10-12 reps with an RPE of 8. Maintain strict form to target the long head of the triceps. Rest 30 seconds between sets.
Working Sets:
3
-
• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Use a straight bar or rope, focusing on full extension and squeeze. Rest 30 seconds between sets.
Working Sets:
3