Saturday, Pump workout - Chest, Back, Shoulders
(Week 1, Gamma Bomb - Free Weights/Cables Only)Exercises
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• bench press
barbell bench press
Prescribed Sets:
After warming up, do 12 full range of motion reps with a pause and flex at the end of each rep. Stop just short of failure. 3 total work sets These sets are all RPE of 8-9
Working Sets:
3
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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:
3 sets of 8 here with a full range of motion. 3 total work sets These sets are all RPE of 8-9
Working Sets:
3
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• Incline Fly
To perform an incline fly, set an adjustable bench to a 30-45 degree incline. Lie back on the bench with a dumbbell in each hand, palms facing each other. Keep a slight bend in your elbows throughout the movement. Lower the dumbbells out to the sides in a wide arc, feeling a stretch across your chest. Pause briefly at the bottom, then bring the dumbbells back together above your chest by squeezing your pectoral muscles. Maintain control throughout the movement, avoiding using momentum. Keep your shoulders stable and avoid shrugging. Focus on a slow, controlled tempo to maximize muscle engagement.
Prescribed Sets:
Only come up ¾ of the way so we keep tension on the pecs. Do 3 sets of 12 here. Do 3 sets of 12 here. 3 total work sets These sets are all RPE of 8-9
Working Sets:
3
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• Single Arm Supinated Pulldown
Sit at a lat pulldown station and grasp the handle with one hand using a supinated grip (palms facing you). Keep your torso upright and engage your core. Pull the handle down towards your chest by driving your elbow down and back, focusing on squeezing your back muscles. Keep your shoulder blades retracted and avoid using momentum. Slowly return the handle to the starting position with control, maintaining tension in the back muscles throughout. Repeat for the desired number of repetitions before switching arms.
Prescribed Sets:
Use those single handles I Like on these. Do 3 sets of 10. 3 total work sets total work sets These sets are all RPE of 8-9
Working Sets:
3
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• Cable Row
Row the cable toward your torso to target your middle back muscles.
Prescribed Sets:
Use a close grip attachment. Do 3 sets of 8 here with a full range of motion but on the negative/eccentric, go slow using a 5 second count. Feel the crazy tension in your lats as you lower it. The more blood you get in there, the better this will feel. 3 total work sets These sets are all RPE of 8-9
Working Sets:
3
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• Chin-Ups
Begin by gripping the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart. Hang with arms fully extended and core engaged. Pull yourself upward by squeezing your back and biceps, leading with your chest and aiming to bring your chin above the bar. Keep your body straight and avoid swinging or using momentum. Lower yourself slowly back to the starting position with control. If needed, use an assisted chin-up machine or resistance bands to reduce the load, maintaining proper form throughout.
Prescribed Sets:
If you need to use the assist machine feel free. Use a medium pronated grip. Do 3 sets to failure which should be around 12 reps. On these rest 90 seconds, not 60. Only come up ¾ of the way so we keep tension on the pecs. 3 total work sets These sets are all RPE of 10
Working Sets:
3
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• Rear Dumbbell Lateral Raise
Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Bend slightly at the hips, keeping your back flat and core engaged. With a slight bend in your elbows, raise the dumbbells outward and upward to shoulder height, focusing on squeezing the rear deltoids. Keep your elbows high and lead with your elbows rather than your hands. Lower the dumbbells slowly back to the starting position in a controlled manner. Maintain a slight bend in your knees and avoid swinging the weights for proper form.
Prescribed Sets:
Part of a superset with Machine/cable side laterals. Do 3 rounds. Do 15 reps on both exercises! This will COOK your delts. your delts. 6 total work sets. RPE 10 for the superset.
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:
Part of a superset with Rear Dumbell laterals. Do 3 rounds. Do 15 reps on both exercises! This will COOK your delts. your delts. 6 total work sets. RPE 10 for the superset.
Working Sets:
3