Tuesday - Chest
(Week 3, Gamma Bomb - Free Weights/Cables Only)Exercises
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• incline db press
incline dumbbell bench press
Prescribed Sets:
We are bumping reps a tad this week on these. Work your way up doing sets of 10 here. Keep going until you barely get 10 reps. The last set should be total failure. The sets working up to it, will obviously not be. We will call this 3 working sets. Let’s lock these out and really focus on the contraction for maximum activation. These sets are RPE of 8-10 as it increases as you go
Working Sets:
3
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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:
I want you to do sets of 8 here moving up in weight as you go. Once you can barely squeeze out 8, that is the last set. Push as hard as you can do the same weight you did last week and still get the extra 8th rep on the last set. These sets are RPE of 8-10. They get harder as you go. Pro Tip: Actually pressing against the bar as hard as you can during the set, trying to lift the weight fast, can engage for high threshold motor units.
Working Sets:
3
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• Barbell Incline Bench Press
Begin by setting an adjustable bench to an incline angle of about 30 to 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 45-degree angle relative to your torso. Press the barbell upward, extending your arms fully without locking your elbows, and repeat for the desired number of repetitions. Maintain a controlled movement, keep your back flat against the bench, and avoid arching excessively to ensure proper form and safety.
Prescribed Sets:
Ok do 3 sets here working up to a weight you can hit 6 with. Once you get there, your 4th set will be a drop set. See below for an example. These sets are RPE of 8-11. Example (this is what I actually did): Warm up 1 – 140 lb x 6, Warm up 2 – 230 lb x 6, Set 1 – 280 lb x 6 reps, Set 2 – 320 lb x 6 reps, Set 3 – 360 lb x 6reps (barely got 6), Set 4 – 360 x 5, 280 x 7, 230 x 5
Working Sets:
4
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• Dip
To perform a dip, grasp parallel bars or a dip station with your arms fully extended and shoulders above your hands. Keep your body upright and core engaged. Lower your body by bending your elbows until your shoulders are below your elbows or you feel a stretch in your chest and shoulders. Push through your palms to straighten your arms and return to the starting position. Maintain a controlled movement, avoid shrugging your shoulders, and keep your elbows close to your body during the movement.
Prescribed Sets:
Use a machine and here and go down nice and slow and get a good stretch on every rep. Do 4 sets of 6 here. These sets are all RPE of 10
Working Sets:
4
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• Dumbbell Shoulder Press
Press dumbbells overhead while seated or standing to target the shoulder muscles.
Prescribed Sets:
These you are taking down to the top of your head and driving back up. It’s a shorter range of motion but there is tremen dous tension. Do 3 sets of 10. These sets are an RPE of 9
Working Sets:
3
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• Dumbbell Bent Over Lateral Raise
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Keep a slight bend in your elbows and lift the dumbbells outward and upward to shoulder height, squeezing your rear deltoids. Lower the weights slowly back to the starting position. Maintain a controlled movement throughout, avoiding swinging or using momentum.
Prescribed Sets:
I want you to do 3 sets of 20, and on the last rep of each set, I want you to do an iso hold. I would prefer a partner to apply slight pressure to make this even harder if possible. Shoot for 15 seconds every time. These sets are an RPE of 11
Working Sets:
3