Tuesday - Chest, Shoulders
(Week 2, Gamma Bomb - Free Weights/Cables Only)Exercises
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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:
Work your way up doing sets of 8 here. Keep going until you barely get 8 reps. The last set should be total failure. The sets working up to it, will obviously not be. Let’s lock these out and really focus on the contraction for maximum activation. Example (this is what I actually did): Warm up 1 – 25 lb dumbells x 20 Warm up 2 – 45 lb dumbells x 20 Warm up 3 -65 lb dumbells x 10 Set 1 – 90 lb dumbells x 8 reps Set 2 – 110 lb dumbells x 8 reps Set 3 – 120 lb dumbells x 8(barely got 8)
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 7 here moving up in weight as you go. Once you can barely squeeze out 7, that is the last set. Push as hard as you can do the same weight you did last week and still get the extra 7th rep on the last set. Pro Tip: Stopping an inch or two short of touching chest will take away signifi cant stress from rotator cuff and keep shoulders healthier. Women don’t generally need to do this.
Working Sets:
3
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• bench press
barbell bench press
Prescribed Sets:
Your high intensity technique here today is a cluster set, but we are adding a 4th try with the weight. Last week we did 3. Dig deeper this week. 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, 6
Working Sets:
0
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• Incline Pronated Dumbbell Flye
Lie on an incline bench set at about 30-45 degrees. Hold a dumbbell in each hand with a pronated (overhand) grip, palms facing downward. Extend your arms above your chest with a slight bend in the elbows. Slowly lower the dumbbells out to the sides in a wide arc, maintaining the slight elbow bend and feeling a stretch across the chest. Keep your shoulders stable and avoid shrugging. Once you feel a stretch in the chest muscles, reverse the movement by bringing the dumbbells back together above your chest, squeezing the chest muscles. Maintain control throughout the movement and avoid using momentum. Keep your core engaged to stabilize your body.
Prescribed Sets:
Arch your chest, lift your sternum and get a nice big stretch on these using a pronated grip. See the video below for proper form. I want you to come up ¾ of the way to ensure we keep tension on the chest. Do 4 sets of 8 here.
Working Sets:
4
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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 15 reps with the same weight. I want 90 second breaks today, slow it down a little.
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 15 reps with the same weight. Take 90 second rest breaks. Pro Tip: Tilt pinky down a little to engage side/medial delt better via slight internal rotation.
Working Sets:
3
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• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Find a weight that is a tough 8 and do 3 sets with it. Bring the dumbells all the way together at the top. Pro Tip: Touching the dumbells enables you to get the last little bit of range of motion in the anterior head of head deltoid.
Working Sets:
3