Chest, Shoulders, Triceps
(Week 6, Muscle Max Split)Day Overview
This session targets the upper body pushing muscles with a focus on volume and overload. Compound presses set the foundation, followed by isolation movements to exhaust the muscles. The inclusion of drop sets on accessory exercises enhances hypertrophic stress, and controlled tempo maximizes time under tension. The goal is to induce muscular fatigue and stimulate growth in the chest, shoulders, and triceps.
Exercises
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• Incline Barbell Press
Begin by setting an incline bench to approximately 30-45 degrees. Lie back on the bench with your feet flat on the floor and grip the barbell with hands slightly wider than shoulder-width apart. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows at about a 75-85 degree angle relative to your torso. Press the barbell upward until your arms are fully extended, ensuring control throughout the movement. Keep your back flat against the bench and avoid arching excessively. Maintain a steady breathing pattern, inhaling on the descent and exhaling on the press. Focus on squeezing the upper chest and shoulders during the lift, and keep the movement smooth and controlled.
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. Use a barbell on the incline bench to target the upper chest and shoulders. Rest 90 seconds between sets.
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 at RPE 8-9, emphasizing strict form and full range of motion. Keep the tempo controlled (2-1-1). Rest 90 seconds. This builds overhead pressing strength and 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 10-12 reps with an RPE of 8. Focus on deep range of motion and controlled descent. Use assistance if needed to maintain strict form. Rest 90 seconds.
Working Sets:
3
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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:
4 sets of 12-15 reps at RPE 8, emphasizing slow, controlled movement to maximize lateral deltoid engagement. Rest 60 seconds.
Working Sets:
4
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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:
Perform 4 sets of 10-12 reps with RPE 8. Use a controlled tempo (2-1-1), focusing on full extension and squeeze. Rest 60 seconds.
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:
3 sets of 10-12 reps at RPE 8, slow eccentric. 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 at RPE 8, focusing on rear delts and traps. Rest 60 seconds.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
3 sets of 10-12 reps with RPE 8, controlled movement, engaging core fully. Rest 60 seconds.
Working Sets:
3