Chest, Shoulders, Triceps (Second Session)
(Week 1, Health & Strength Split)Day Overview
Repeating the push day with slight variation to reinforce muscle engagement and stability. Emphasis remains on controlled, deliberate movements to support joint health and muscular endurance, preparing for progressive overload in upcoming weeks.
Exercises
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8. Focus on slow, controlled reps, squeezing the upper chest and shoulders at the top, avoiding momentum.
Working Sets:
4
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• Arnold Press
Rotate your arms during the press to target all heads of the shoulder muscle.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8. Use a controlled tempo, emphasizing shoulder stability and smooth movement through the full range.
Working Sets:
4
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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, control the movement, and focus on tricep engagement.
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.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Focus on full extension and controlled return, emphasizing tricep contraction.
Working Sets:
3