Chest, Shoulders, Triceps
(Week 1, Health & Strength Split)Day Overview
This day targets the pushing muscles with a focus on controlled, stable movements to enhance shoulder health, chest strength, and tricep endurance. Exercises are selected to promote stability and muscular balance, supporting aging and functional movement. The session emphasizes mechanical tension and proper tempo to maximize muscle engagement without overloading joints.
Exercises
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• Chest Press Machine
Sit in a chest press machine, push handles forward until arms are extended.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8 on the first set, gradually increasing to RPE 9 on the last set. Focus on controlled, steady movement, squeezing the chest at the top, and maintaining tension throughout. Use a moderate weight to ensure proper form and muscle activation.
Working Sets:
4
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• Shoulder Press Machine
The Shoulder Press Machine is designed to target the shoulder muscles, primarily the deltoids. To perform the exercise, sit on the machine with your back firmly against the backrest. Adjust the seat height so that the handles are at shoulder level. Grip the handles with your palms facing forward and elbows bent at a 90-degree angle. Press the handles upward until your arms are fully extended, ensuring to keep your back against the seat and not arching your lower back. Slowly lower the handles back to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8-9. Keep the movement slow and controlled, avoiding locking out the elbows at the top. Focus on shoulder stability and avoiding shrugging the shoulders during the press.
Working Sets:
4
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• Tricep Dips
Tricep Dips are performed by positioning yourself on a dip bar or parallel bars. Begin by gripping the bars with your arms fully extended and your body suspended in the air. Keep your elbows close to your body as you lower yourself by bending your elbows until your upper arms are parallel to the ground. Push through your palms to extend your elbows and return to the starting position. Ensure your shoulders remain down and away from your ears throughout the movement.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Maintain a controlled descent and powerful push-up phase, emphasizing tricep engagement. Use assistance if needed to keep reps strict and controlled.
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:
Perform 3 sets of 12-15 reps with an RPE of 7-8. Use slow, deliberate movements to target the lateral delts, avoiding momentum. Focus on feeling the muscle work at the top of the movement.
Working Sets:
3
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• 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:
Perform 3 sets of 10-12 reps with an RPE of 8. Keep elbows close to the head, and control the movement through full extension and flexion, emphasizing tricep stretch and contraction.
Working Sets:
3