Tuesday - Chest, Shoulders
(Week 1, Gamma Bomb - Free Weights/Cables Only)Exercises
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Work your way up doing sets of 8 here. Keep going until you barely get 8 reps. The last set should be a drop set to 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. 3 total work sets 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 6 here moving up in weight as you go. Once you can barely squeeze out 6, that is the last set. 3 total work sets These sets are RPE of 8-10. They get harder as you go.
Working Sets:
3
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• bench press
barbell bench press
Prescribed Sets:
Your high intensity technique here today is a cluster set. Find a weight that is a tough 15. Now what I want you to do, is go to failure with it, then pause for 45 seconds and go to failure again, and then repeat one more time. My reps looked like this --> 15, 11, 7. 1 total work set This set is RPE of 11
Working Sets:
3
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• Cable Fly
Perform a fly movement with cables to isolate the chest muscles.
Prescribed Sets:
Arch your chest, lift your sternum and get a nice big stretch on these. I want you to come up ¾ of the way to ensure we keep tension on the chest. Do 3 sets of 8 here and after the last rep on each set, sit in the stretch position (about ¼ of the way up) for 10 seconds. 3 total work sets These sets are all RPE of 10
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:
Do 3 sets of 25 reps. I want 60 second breaks here. 3 total work sets The RPE will climb on this, as you will really have to fight to the 25 on the last set. The first 1 or 2 won’t be as bad. RPE 8-11
Working Sets:
3
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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:
Same thing here for the rep scheme. Do 3 sets of 25 reps. I want 60 second breaks here. 3 total work sets The RPE will climb on this, as you will really have to fight to the 25 on the last set. The first 1 or 2 won’t be as bad, just like the last one. RPE 8-11
Working Sets:
3
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• Front Barbell Raises
Stand upright with feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs. Keep your arms straight and lift the barbell upward in a controlled manner, raising it to shoulder height. Keep your elbows slightly bent and avoid using momentum. Lower the barbell back to the starting position slowly. Maintain a neutral spine and engage your core throughout the movement. Focus on lifting with your shoulders and maintaining proper form to target the anterior deltoids effectively.
Prescribed Sets:
Same thing here for the rep scheme. Do 3 sets of 25 reps. I want 60 second breaks here. 3 total work sets The RPE will climb on this, as you will really have to fight to the 25 on the last set. The first 1 or 2 won’t be as bad, just like the last one. RPE 8-11
Working Sets:
3