Chest and Shoulders
(Week 2, Athletic Power Surge)Day Overview
This session aims to develop explosive pushing power and shoulder stability, essential for athletic movements. Compound pressing movements are prioritized, with accessory work to enhance muscular balance and shoulder resilience. The focus is on controlled, high-intensity reps to promote strength and muscular endurance.
Exercises
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8-9, focusing on controlled eccentric and explosive concentric phases. Maintain shoulder stability and avoid overextension. Rest 90 seconds between sets.
Working Sets:
4
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• Overhead Shoulder Press
Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward or sit on a bench with back support. Keep your core engaged and chest up. Press the weights overhead by extending your arms fully, ensuring elbows are slightly in front of the body. Lower the weights back to shoulder level with control, maintaining proper alignment and avoiding arching the lower back. Keep movements smooth and controlled throughout. Use cues like 'press up', 'keep elbows slightly forward', and 'avoid shrugging shoulders' to maintain proper form.
Prescribed Sets:
Complete 4 sets of 6-8 reps at RPE 8-9, emphasizing strict form and shoulder stability. Use a controlled tempo, especially during eccentric phase. Rest 90 seconds between sets.
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 3 sets of 8-10 reps with RPE 8, focusing on full range of motion and controlled descent. Engage chest and triceps for maximum power. Rest 60 seconds between sets.
Working Sets:
3
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• 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:
Execute 3 sets of 12 reps with RPE 7, emphasizing slow, controlled movement to target lateral delts and improve shoulder stability. Rest 45 seconds between sets.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 12 reps at RPE 7, focusing on scapular retraction and rear deltoid activation. Use controlled tempo to enhance shoulder health. Rest 45 seconds between sets.
Working Sets:
3
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• Seated Calf Raises
Sit on the calf raise machine with your feet positioned on the foot platform, ensuring the balls of your feet are supported. Place your thighs under the padded lever. Push through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Slowly lower your heels back down to the starting position, feeling the stretch in your calves. Keep your knees stationary throughout the movement, and avoid using momentum by controlling the movement with your calf muscles.
Prescribed Sets:
Perform 3 sets of 12-15 reps with RPE 7, focusing on full extension and controlled lowering to develop ankle strength and power transfer. Rest 45 seconds between sets.
Working Sets:
3