Chest, Shoulders, and Triceps (Repeat)
(Week 4, Muscle Max Split)Day Overview
This second push session continues to push hypertrophy with increased volume and intensity. The focus remains on strict control, advanced techniques, and targeting all heads of the involved muscles to promote balanced growth. Exercises are ordered to maximize fatigue and muscle recruitment, emphasizing overload and metabolic stress.
Exercises
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• Flat Barbell Bench Press
Lie flat on a bench with feet firmly on the ground. Grip the barbell slightly wider than shoulder-width apart. Unrack the bar and lower it slowly to your chest, keeping elbows at about a 75-90 degree angle. Press the bar upward until arms are fully extended, ensuring controlled movement and proper breathing. Keep your back flat against the bench and avoid arching excessively. Maintain a steady pace and focus on engaging the chest muscles throughout the movement.
Prescribed Sets:
Perform 4 sets of 8-10 reps at RPE 8, controlling the eccentric (2-1-2) and exploding on the concentric. Focus on full range and scapular stability to maximize chest and triceps activation.
Working Sets:
4
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• Arnold Press
Rotate your arms during the press to target all heads of the shoulder muscle.
Prescribed Sets:
Execute 4 sets of 8-10 reps at RPE 8, emphasizing slow negatives (3 seconds) and full range of motion to target all deltoid heads.
Working Sets:
4
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• Close-Grip Bench Press
Perform a bench press with a narrow grip to emphasize the triceps.
Prescribed Sets:
Perform 4 sets of 8-10 reps at RPE 8, focusing on triceps overload and controlled descent to maximize 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 4 sets of 12-15 reps at RPE 8, emphasizing strict form and slow tempo to target lateral delts.
Working Sets:
4
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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:
Complete 3 sets of 10-12 reps at RPE 8, controlling the eccentric phase for triceps hypertrophy.
Working Sets:
3
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• 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:
Perform 3 sets of 12-15 reps at RPE 8, focusing on strict form to target anterior delts.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 12-15 reps at RPE 8, emphasizing a slow, controlled squeeze.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Execute 3 sets of 15 reps at RPE 8, focusing on rear deltoid and scapular retraction for shoulder health.
Working Sets:
3