Chest, Shoulders, Triceps
(Week 2, Muscle Max Split)Day Overview
This session targets the pushing muscles with a focus on hypertrophy through controlled, high-volume presses and isolation movements. The sequence prioritizes chest expansion, shoulder deltoid development, and tricep engagement, with an emphasis on strict form and muscle mind connection to maximize tension and growth.
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 on the first set, progressing to RPE 9-10 on the last. Use a controlled tempo (2-1-2) to maximize time under tension. Focus on full range of motion and squeezing the upper chest at the top. Rest 90 seconds between sets.
Working Sets:
4
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• Seated Shoulder Press Machine
Sit upright on the shoulder press machine with your back firmly against the pad. Place your hands on the handles with a grip slightly wider than shoulder-width. Keep your feet flat on the floor and core engaged. Press the handles upward until your arms are fully extended but not locked out, then slowly lower the handles back to the starting position, maintaining control throughout. Keep your elbows slightly in front of your shoulders during the movement to ensure proper shoulder alignment and avoid impingement.
Prescribed Sets:
Execute 4 sets of 8-10 reps at an RPE of 8-9, emphasizing strict control and full lockout. Maintain a slow eccentric (lowering phase, 3 seconds) to increase tension. Rest 90 seconds between sets.
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 4 sets of 10-12 reps with an RPE of 8-9. Focus on leaning forward slightly to emphasize chest activation, and keep elbows flared to target the pecs and triceps. Use controlled descent and explosive push-up phase. Rest 90 seconds.
Working Sets:
4
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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:
3 sets of 12-15 reps at RPE 8, with a slow 2-1-2 tempo to maximize deltoid tension. Focus on lifting with the lateral delts, avoiding momentum. Rest 60 seconds.
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:
3 sets of 10-12 reps at RPE 8, emphasizing a controlled eccentric and full extension. Keep elbows close to ears. Rest 60 seconds.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
3 sets of 12-15 reps at RPE 8, focusing on strict form and full contraction. Use a slight pause at the bottom. Rest 60 seconds.
Working Sets:
3
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• Front Plate Raise
Stand upright holding a weight plate with both hands, palms facing down or inward. Keep your arms straight and lift the plate in front of you to shoulder height, ensuring your elbows are slightly bent. Pause briefly at the top, then slowly lower the plate back to the starting position. Maintain a controlled motion throughout, avoiding swinging or using momentum. This exercise primarily targets the anterior deltoids (front shoulder muscles) and also engages the upper chest and traps to a lesser extent.
Prescribed Sets:
3 sets of 12 reps at RPE 8, controlled movement to target anterior delts. Rest 60 seconds.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
3 sets of 10-12 reps with RPE 8, maintaining a tight core and slow, controlled movement to maximize ab engagement. Rest 60 seconds.
Working Sets:
3