Chest, Shoulders, Triceps
(Week 1, Muscle Max Split)Day Overview
This session targets the pushing muscles with a focus on volume and control. Exercises are ordered to pre-fatigue smaller muscles before compound lifts, ensuring maximum engagement. The goal is to induce hypertrophy through high mechanical tension and metabolic stress, with attention to strict form and controlled tempo to maximize muscle fiber recruitment.
Exercises
-
• 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 and shoulders at the top of each rep. Rest 60-90 seconds between sets.
Working Sets:
4
-
• Seated Shoulder Press (Machine)
Sit upright on the shoulder press machine with your back firmly against the pad. Grasp the handles with an overhand grip, elbows bent at approximately 90 degrees and positioned slightly below shoulder level. Press the handles upward by extending your arms fully, ensuring your elbows do not lock out at the top. Lower the handles back to the starting position in a controlled manner, maintaining tension on the shoulder muscles throughout. Keep your core engaged and avoid leaning back or using momentum to complete the movement.
Prescribed Sets:
Perform 4 sets of 8-10 reps at an RPE of 8-9. Keep the movement strict, avoiding momentum. Focus on full extension and controlled descent. Rest 60-90 seconds between sets.
Working Sets:
4
-
• 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 10-12 reps with an RPE of 8. Lean slightly forward to emphasize chest activation, and pause briefly at the bottom for increased stretch. Rest 60 seconds between sets.
Working Sets:
3
-
• 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 at an RPE of 8. Use a slow, controlled tempo (2-1-2) to maximize lateral deltoid engagement. Rest 45-60 seconds between sets.
Working Sets:
3
-
• 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. Focus on full stretch and controlled contraction at the top. Rest 60 seconds between sets.
Working Sets:
3
-
• 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:
Perform 3 sets of 12-15 reps at an RPE of 8. Keep the movement strict, emphasizing shoulder anterior head activation. Rest 45-60 seconds between sets.
Working Sets:
3
-
• 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 squeeze at the bottom. Rest 60 seconds between sets.
Working Sets:
3
-
• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 12-15 reps at an RPE of 8. Emphasize scapular retraction and rear deltoid activation. Rest 45-60 seconds between sets.
Working Sets:
3