Chest, Shoulders, Triceps
(Week 7, Muscle Max Split)Day Overview
This session targets the upper body pushing muscles with a focus on volume and mechanical tension. Exercises are ordered to pre-fatigue the chest and shoulders, followed by triceps to maximize hypertrophic stress. The use of controlled tempos and advanced techniques like slow negatives enhances muscle recruitment and fatigue. The goal is to push muscular boundaries safely while emphasizing strict form and progressive overload.
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 10 on the last. Use a controlled tempo of 2-1-2 (eccentric, pause, concentric) to maximize time under tension. Focus on full range of motion and scapular retraction to target the upper chest and anterior delts effectively.
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 control and slow negatives (3 seconds eccentric). Keep the core tight and avoid locking elbows at the top to maintain tension on the delts and triceps.
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 RPE 8-9, focusing on a deep stretch and controlled ascent. Use a slight forward lean to emphasize lower chest activation, and pause briefly at the bottom for increased hypertrophic stress.
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:
4 sets of 12-15 reps at RPE 8, with a slow 2-1-2 tempo. Focus on isolating the lateral delts, avoiding momentum, and squeezing at the top for maximum activation.
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:
Perform 4 sets of 10-12 reps at RPE 8, emphasizing a full stretch and controlled concentric. Keep elbows close to the head and avoid locking out to maintain tension on the triceps.
Working Sets:
4
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• Front Plate Raise
Stand upright holding a weight plate with both hands, palms facing down or inward. Keep your arms straight and lift the plate in front of you to shoulder height, ensuring your elbows are slightly bent. Pause briefly at the top, then slowly lower the plate back to the starting position. Maintain a controlled motion throughout, avoiding swinging or using momentum. This exercise primarily targets the anterior deltoids (front shoulder muscles) and also engages the upper chest and traps to a lesser extent.
Prescribed Sets:
3 sets of 12 reps at RPE 8, focusing on strict form and slow negatives. This isolates the anterior delts and enhances shoulder stability.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
4 sets of 12-15 reps at RPE 8, with a controlled tempo and a brief squeeze at the bottom to maximize hypertrophy.
Working Sets:
4
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• face pull
cable face pull with external rotation
Prescribed Sets:
4 sets of 15 reps at RPE 8, focusing on scapular retraction and rear deltoid activation to support shoulder health and posture.
Working Sets:
4