Chest, Shoulders, Triceps
(Week 8, Muscle Max Split)Day Overview
This day targets the upper body pushing muscles with a focus on hypertrophy through high volume and intensity techniques. The exercises are ordered to pre-fatigue the smaller muscles and maximize overload on the chest and shoulders, with a mix of compound and isolation movements. Drop sets and slow negatives are incorporated to push past fatigue thresholds, stimulating maximal muscle growth.
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 (2-1-2) to maximize time under tension. Focus on full range of motion and squeezing the chest at the top. On the final set, incorporate a drop set by reducing weight by 20% after reaching failure to continue muscle fatigue.
Working Sets:
4
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• Seated Shoulder Dumbbell Press
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing forward. Keep your back firmly against the bench to maintain proper posture. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Lower the dumbbells back down to the starting position in a controlled manner. Keep your core engaged throughout the movement to prevent arching your back and maintain stability. Avoid locking out your elbows at the top and keep the movement smooth and controlled.
Prescribed Sets:
Execute 4 sets of 8-10 reps with an RPE of 8, emphasizing strict form and slow negatives (3 seconds down). On the last set, perform a drop set to failure, reducing weight by 20% and continuing until no more reps are possible.
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. Focus on a controlled descent (3 seconds) and explosive push at the top. Use assistance if needed to reach target reps, and on the final set, add a rest-pause: perform reps to failure, rest 15 seconds, then continue to failure again.
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 a slow tempo (2-1-2) to maximize lateral deltoid engagement. Finish with a drop set on the last set, reducing weight by 20% after reaching failure to induce metabolic stress.
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. Maintain strict control and full stretch at the bottom. On the final set, perform a slow negative (3 seconds down) and add a drop set to push past fatigue.
Working Sets:
4
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 4 sets of 12-15 reps with an RPE of 8, focusing on scapular retraction and rear deltoid activation. Use a controlled tempo (2-1-2) to maximize engagement and metabolic stress.
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 an RPE of 8. Finish with a drop set on the last set, reducing weight by 20% after reaching failure to induce hypertrophic stress.
Working Sets:
4
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• Front Plate Raises
Stand upright holding a weight plate with both hands, palms facing down or inward. Keep your arms extended but not locked at the elbows. Raise the plate straight in front of you to shoulder height, keeping your arms parallel to the ground. 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. Keep your core engaged and avoid shrugging your shoulders during the lift.
Prescribed Sets:
Execute 4 sets of 12 reps with an RPE of 8, emphasizing strict form and slow negatives to target the anterior delts and front shoulder stability.
Working Sets:
4