Chest, Shoulders, Triceps
(Week 7, Health & Strength Split)Day Overview
This session targets the pushing muscles with a focus on controlled, high-tension movements to promote strength and stability. Exercises are ordered to maximize muscle engagement while minimizing fatigue, emphasizing slow tempos to enhance muscle control and joint health.
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 8-10 reps with an RPE of 8 on the first set, progressing to RPE 10 on the last. Use a controlled tempo of 3 seconds eccentric (lowering phase) and 1 second concentric (lifting), focusing on muscle tension and stability. This exercise promotes safe, joint-friendly pressing strength.
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 4 sets of 8-10 reps with an RPE of 8-9, emphasizing slow, controlled movements (3 seconds eccentric, 1 second concentric). Focus on scapular stability and shoulder joint health while building overhead pressing strength.
Working Sets:
4
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• Assisted Dips
Stand on the assisted dip machine and grip the handles with your palms facing inward. Step onto the foot platform to support your body weight, reducing the load. Keep your torso upright and elbows close to your sides. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Push through your palms to extend your elbows and return to the starting position. Maintain a controlled movement throughout, keeping your core engaged and avoiding excessive swinging or leaning forward.
Prescribed Sets:
Perform 3 sets of 8-12 reps with an RPE of 8, controlling the descent for 3 seconds and pressing up explosively but with control. This movement targets triceps and chest with a focus on stability and joint safety.
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 7-8, lifting with a slow, controlled 2-3 second tempo to maximize lateral deltoid engagement and shoulder health.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8, maintaining a slow, controlled movement to engage core stability and reinforce spinal support essential for aging health.
Working Sets:
3