Chest, Shoulders, Triceps
(Week 3, Health & Strength Split)Day Overview
This session develops pushing strength and shoulder stability with a focus on controlled, deliberate movements to support joint health and functional strength. The exercises promote muscular balance and stability, essential for aging health and agility. Load progression is subtle, emphasizing form and control.
Exercises
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Use moderate weight, focusing on slow eccentric and controlled concentric phases. Maintain scapular stability and avoid shoulder strain to support joint health.
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:
Complete 3 sets of 10-12 reps with an RPE of 8. Keep movements controlled and avoid locking elbows at the top to maintain tension and protect the shoulder joint.
Working Sets:
3
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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 an RPE of 8. Use assistance on the dip machine if necessary to maintain proper form and avoid shoulder discomfort. Focus on controlled descent and full extension.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Execute 3 sets of 12 reps with an RPE of 8. Focus on slow, controlled extension and avoid using momentum to maximize triceps 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 reps with an RPE of 8. Use light to moderate weights, emphasizing slow, controlled lifts to promote shoulder stability and health.
Working Sets:
3