Chest, Shoulders, Triceps
(Week 5, Muscle Max Split)Day Overview
This session targets the anterior chain with a focus on heavy pressing and isolation to maximize hypertrophy. The sequence prioritizes compound movements first, followed by isolation, to induce mechanical tension and metabolic fatigue. Controlled tempo and RPE-driven sets ensure intensity. The inclusion of drop sets on accessory movements enhances hypertrophic stress.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8-9, focusing on controlled eccentric and explosive concentric. Use a heavy load that challenges you near failure. Rest 2-3 minutes between sets to maximize strength and hypertrophy. This compound movement sets the foundation for chest and triceps development.
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:
Execute 4 sets of 8-10 reps at RPE 8, emphasizing strict control and full range of motion. Keep core tight to prevent compensation. Rest 2 minutes between sets. This targets the delts for overall shoulder mass.
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 RPE 8, focusing on a deep stretch and controlled ascent. Use assistance if needed to maintain form. Rest 90 seconds. This isolates the triceps and lower chest.
Working Sets:
3
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• incline db press
incline dumbbell bench press
Prescribed Sets:
4 sets of 8-10 reps at RPE 8, emphasizing controlled tempo (2-1-2). Focus on squeezing the upper chest and triceps at the top. Rest 2 minutes. This enhances upper chest hypertrophy.
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:
Perform 3 sets of 12-15 reps with RPE 8, using strict form to target lateral delts. Rest 60 seconds. Focus on slow, controlled movements to maximize hypertrophy.
Working Sets:
3
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• Tricep Rope Pushdowns
To perform tricep rope pushdowns, begin by attaching a rope handle to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing each other, and step back slightly to create tension in the cable. Keep your elbows close to your body and your upper arms stationary. Push the rope down by extending your elbows, separating the ends of the rope as you lower it. Continue pushing down until your arms are fully extended, then slowly return to the starting position while maintaining control. Ensure that your torso remains upright throughout the movement and avoid using momentum.
Prescribed Sets:
3 sets of 10-12 reps at RPE 8, incorporating drop sets on the last set to failure. Focus on full extension and controlled negative. Rest 60 seconds.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
3 sets of 12-15 reps with RPE 8, emphasizing scapular retraction and rear deltoid activation. 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, using slow negatives and focusing on tricep stretch. Rest 60 seconds.
Working Sets:
3