Chest, Shoulders, and Triceps
(Week 4, Muscle Max Split)Day Overview
This session targets the upper body pushing muscles with a focus on hypertrophy. The exercises are ordered to pre-fatigue the smaller muscles and then target the chest with heavy presses, followed by shoulder and tricep isolation. The goal is to induce mechanical tension and metabolic stress, utilizing controlled tempo and high volume to maximize growth.
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, gradually increasing to RPE 10 on the last set. Use a controlled tempo (2-1-2) to maximize time under tension. Focus on full range of motion and scapular retraction to target the upper chest effectively. This exercise emphasizes mechanical tension on the upper pecs and shoulders, setting a strong foundation for hypertrophy.
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:
Execute 4 sets of 8-10 reps at RPE 8-9, maintaining strict control and a slow eccentric (3 seconds). Prioritize shoulder activation and avoid overextending the back. This movement targets the anterior delts and overhead pressing strength, contributing to shoulder hypertrophy.
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 4 sets of 10-12 reps with RPE 8, focusing on a deep stretch and controlled ascent. Keep elbows tucked to emphasize triceps and lower chest. Use a slow tempo (2-1-2) to increase time under tension and stimulate hypertrophy in the triceps and lower chest.
Working Sets:
4
-
• 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 4 sets of 12-15 reps at RPE 8, emphasizing a slow, controlled lift (2-1-2). Focus on scapular stability and avoiding momentum to maximize deltoid engagement, especially the lateral head for shoulder width.
Working Sets:
4
-
• 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 RPE 8, controlling the eccentric phase (3 seconds). This isolates the long head of the triceps, promoting hypertrophy and strength in the overhead position.
Working Sets:
3
-
• Front Raises
Stand with feet shoulder-width apart, holding dumbbells or a plate with an overhand grip. Keep your arms straight but not locked, and lift the weights in front of you to shoulder height, maintaining a slight bend in the elbows. Keep your core engaged and avoid using momentum; lift in a controlled manner. Lower the weights back to the starting position slowly. Focus on lifting with your shoulder muscles, specifically targeting the anterior deltoids. Keep your shoulders down and avoid shrugging during the movement.
Prescribed Sets:
Complete 3 sets of 12-15 reps at RPE 8, focusing on strict form and avoiding momentum. This targets the anterior delts and enhances shoulder development.
Working Sets:
3
-
• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 12-15 reps with RPE 8, emphasizing a slow, controlled movement (2-1-2). Focus on squeezing the triceps at the bottom for maximal hypertrophic stimulus.
Working Sets:
3
-
• face pull
cable face pull with external rotation
Prescribed Sets:
Execute 3 sets of 15 reps at RPE 8, with a focus on scapular retraction and rear deltoid activation. Use a slow tempo (2-1-2) to promote shoulder health and rear deltoid hypertrophy.
Working Sets:
3