Chest, Shoulders, Triceps
(Week 6, Health & Strength Split)Day Overview
This session develops upper body pushing strength and stability, emphasizing controlled, high-tension movements to support posture, joint health, and functional strength. The focus is on balanced development and maintaining nimbleness.
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 a controlled tempo, focusing on full range and squeezing the chest at the top to maximize mechanical tension.
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 8-10 reps with an RPE of 8. Maintain a neutral spine, control the eccentric, and avoid locking elbows to support shoulder health.
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 an RPE of 8. Focus on controlled descent and full extension, engaging triceps and chest for stability.
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 12-15 reps with an RPE of 8. Use light weight, slow tempo, and focus on shoulder stabilization and control.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Focus on full extension and controlled movement to maximize tricep engagement.
Working Sets:
3