Chest, Shoulders, Triceps
(Week 3, Muscle Max Split)Day Overview
This session targets the upper body pushing muscles with a focus on hypertrophy through controlled, aggressive reps. The combination of presses and isolation movements ensures comprehensive stimulation of the chest, shoulders, and triceps, emphasizing mechanical tension and muscle fatigue. Rest periods are kept moderate to sustain intensity and volume.
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. Focus on controlled eccentric and explosive concentric movements to maximize tension on the upper chest and anterior delts. Use a moderate weight that challenges you within this rep range, ensuring strict form and full range of motion.
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 with an RPE of 8-9. Maintain strict control, avoiding momentum. Emphasize full lockout at the top and slow eccentric to increase time under tension, targeting the deltoids and triceps synergistically.
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 8-12 reps with an RPE of 8-9. Focus on leaning slightly forward to emphasize chest activation, and keep elbows tucked to target triceps. Use assistance if needed to complete reps with strict form, aiming for controlled movement and maximal stretch at the bottom.
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 with an RPE of 8. Use strict form, lifting with a slight pause at the top to maximize lateral deltoid engagement. Keep reps controlled to avoid momentum and ensure muscle tension.
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:
Execute 4 sets of 10-12 reps with an RPE of 8. Focus on full extension and controlled eccentric to maximize stretch and tension on the triceps. Use a moderate weight that allows strict form.
Working Sets:
4
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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 with an RPE of 8. Lift with control, pausing briefly at the top to enhance anterior deltoid activation. Keep reps slow and deliberate.
Working Sets:
3
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• Cable Crossovers
To perform cable crossovers, start by adjusting the pulleys on a cable machine to the highest position. Stand in the center of the machine with a handle in each hand. Step forward slightly to create tension in the cables. With a slight bend in your elbows, pull the handles down and across your body in a wide arc until your hands meet in front of you at about waist height. Squeeze your chest muscles at the peak of the movement, then slowly return to the starting position, maintaining control throughout the motion. Ensure your core is engaged and avoid leaning forward or backward during the exercise.
Prescribed Sets:
Complete 3 sets of 12-15 reps with an RPE of 8. Focus on squeezing the chest at the peak contraction and maintaining a controlled tempo to maximize hypertrophy.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Keep elbows tucked and focus on full extension and controlled movement to fatigue the triceps effectively.
Working Sets:
3