Chest, Shoulders, Triceps (Repeat)
(Week 7, Muscle Max Split)Day Overview
This second push session continues to push volume and intensity, targeting the same muscle groups with slight variations to prevent adaptation. The focus remains on strict control, advanced techniques, and maximizing hypertrophic stress through high reps and slow negatives. This session aims to induce further muscle fatigue and growth, especially in the weak points identified earlier.
Exercises
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• Flat Dumbbell Press
Lie flat on a bench with a dumbbell in each hand, held at chest level with palms facing forward. Keep your feet flat on the ground and engage your core. Press the dumbbells upward until your arms are fully extended, ensuring the weights stay in line with your chest. Lower the dumbbells slowly back to the starting position, maintaining control throughout. Keep your elbows at about a 75-degree angle during the movement to reduce shoulder strain. Maintain a neutral spine and avoid arching your back excessively.
Prescribed Sets:
4 sets of 8-10 reps at RPE 8, emphasizing a slow eccentric (3 seconds) and explosive concentric. Keep shoulder blades retracted and avoid lockout to maintain tension.
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:
4 sets of 8-10 reps at RPE 8, with a controlled tempo and full range of motion, rotating palms during movement for shoulder activation.
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:
4 sets of 8-10 reps at RPE 8, focusing on triceps overload with a slow eccentric and controlled lockout.
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, emphasizing strict form and a slow 2-1-2 tempo.
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:
4 sets of 10-12 reps at RPE 8, focusing on full stretch and controlled movement.
Working Sets:
4
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• Reverse Pec-Dec
Sit on the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended forward. Keep your back flat against the pad and your feet flat on the floor. Pull the handles outward and backward, squeezing your rear shoulder muscles as you bring your arms apart. Maintain a controlled motion, avoiding using momentum, and slowly return to the starting position. Keep your movements smooth and focus on engaging the rear deltoids throughout the exercise.
Prescribed Sets:
4 sets of 12-15 reps at RPE 8, targeting rear delts and upper back for shoulder health.
Working Sets:
4
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• Rope Pushdowns
Stand facing a cable machine with a high pulley and attach a rope handle. Grasp the rope with both hands, palms facing each other. Keep your elbows tucked in close to your sides and your upper arms stationary. Pull down by extending your elbows, spreading the rope apart at the bottom of the movement, and fully extend your arms. Control the movement back to the starting position, maintaining tension in the triceps throughout. Keep your torso upright and avoid using momentum or leaning forward. Focus on squeezing the triceps at the bottom of each rep.
Prescribed Sets:
4 sets of 12-15 reps at RPE 8, emphasizing a strong squeeze and slow negatives.
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.
Working Sets:
4