Chest and Shoulders

(Week 3, Athletic Power Surge)
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Day Overview

This session targets upper body pushing and overhead strength, emphasizing explosive power and shoulder stability. Compound pressing movements are combined with accessory work to enhance athletic upper body capacity, supporting throwing, pushing, and overhead movements.

Exercises

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    Perform 4 sets of 5-6 reps at an RPE of 9. Focus on explosive pressing and controlled lowering to maximize strength gains and shoulder stability. Incline angle emphasizes upper chest and shoulder engagement.

    Working Sets:

    4

  • • Standing Overhead Shoulder Press

    Stand with feet shoulder-width apart, holding dumbbells or a barbell at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the weights overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Lower the weights back to the starting position with control. Maintain a neutral spine and avoid arching your back during the movement. This exercise primarily targets the shoulder muscles, specifically the deltoids, and also engages the triceps and upper chest for stabilization.

    Prescribed Sets:

    Execute 4 sets of 5-6 reps with an RPE of 9. Maintain strict form, engaging core to prevent arching. This movement develops overhead pressing power vital for athletic overhead movements.

    Working Sets:

    4

  • • Dips

    Lower and raise your body using parallel bars to work the triceps and chest.

    Prescribed Sets:

    Perform 3 sets of 5-6 reps at an RPE of 9. Focus on a full range of motion and controlled descent to build pushing strength and shoulder stability.

    Working Sets:

    3

  • • Dumbbell Side Lateral Raise

    To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

    Prescribed Sets:

    Perform 3 sets of 8 reps with an RPE of 8. Use controlled, deliberate movements to target the lateral delts, enhancing shoulder width and stability.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12 reps with an RPE of 7. Focus on scapular retraction and external rotation to improve shoulder health and posture.

    Working Sets:

    3

  • • Barbell/Dumbbell Calf Raise

    Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.

    Prescribed Sets:

    Perform 3 sets of 12 reps with an RPE of 7. Full extension and controlled lowering to support ankle stability and athletic push-off.

    Working Sets:

    3

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