Push - Chest, Shoulders, Triceps
(Week 4, Aggressive Fat Loss Cycle)Day Overview
This session targets all pushing muscles with high volume and intensity, focusing on compound lifts to maximize overload. The goal is to induce metabolic stress and muscle fatigue, promoting fat loss and muscle retention. Rest periods are kept minimal to sustain intensity, and exercise selection balances strength with hypertrophy.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8 on the first set, progressing to RPE 10 on the last set. Rest 60 seconds between sets. Focus on controlled eccentric and explosive concentric to maximize muscle engagement and metabolic stress.
Working Sets:
4
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• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Perform 4 sets of 8-12 reps with an RPE of 8-9. Keep rest to 45-60 seconds. Emphasize strict form and full range of motion to target delts and triceps effectively.
Working Sets:
4
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8-9. Use dip station or bars, focusing on controlled descent and powerful push-up. Rest 45 seconds between sets.
Working Sets:
4
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• Cable Lateral Raise
Use a cable to perform a lateral raise, targeting the side deltoids.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Keep rest to 30-45 seconds. Focus on isolating the lateral delts for shoulder width and definition.
Working Sets:
3
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• Tricep Rope Pushdowns
To perform tricep rope pushdowns, begin by attaching a rope handle to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing each other, and step back slightly to create tension in the cable. Keep your elbows close to your body and your upper arms stationary. Push the rope down by extending your elbows, separating the ends of the rope as you lower it. Continue pushing down until your arms are fully extended, then slowly return to the starting position while maintaining control. Ensure that your torso remains upright throughout the movement and avoid using momentum.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Use controlled tempo, emphasizing tricep contraction at the bottom, rest 30 seconds.
Working Sets:
3