Chest and Triceps
(Week 6, Strength Forge)Day Overview
This session targets the bench press focus with supportive accessory work to enhance pressing strength and triceps development. The exercises are ordered to prioritize heavy compound lifts first, followed by accessory movements that reinforce weak points and promote muscle growth. The volume is moderate with high intensity to maximize strength gains while allowing recovery.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 3-5 reps at an RPE of 9, focusing on maximal effort and controlled bar path. Increase weight gradually week to week, aiming for progressive overload. Rest 3-4 minutes between sets to maintain high intensity and quality of movement.
Working Sets:
4
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 3 sets of 6-8 reps with an RPE of 8-9. Focus on controlled eccentric and explosive concentric movement to stimulate muscle growth and strength. Rest 2-3 minutes between sets.
Working Sets:
3
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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 8-10 reps at an RPE of 8. Keep torso slightly inclined to emphasize chest and triceps engagement. Use assistance if necessary to maintain proper form and avoid failure early.
Working Sets:
3
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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 3 sets of 10-12 reps with an RPE of 8. Focus on full extension and controlled movement to maximize triceps activation.
Working Sets:
3
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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 3 sets of 8-10 reps at an RPE of 8. Maintain strict form to target long head of triceps and support pressing strength.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Engage core fully to reinforce trunk stability, supporting heavy pressing movements.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 12-15 reps at an RPE of 7-8. Focus on posterior chain endurance and spinal stability.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds per set, maintaining a neutral spine and tight core to support overall strength and stability.
Working Sets:
3