Tuesday - Chest, Shoulders
(Week 6, Gamma Bomb - Free Weights/Cables Only)Exercises
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• bench press
barbell bench press
Prescribed Sets:
No bands this week! I am betting you will be stronger than usual on these as a result of the band work the last 2 weeks. Work up to a good set of 8, and stay there for 2 sets. We will count this as 4 sets total as you will be working up to this. These sets are an RPE of 8-10
Working Sets:
4
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• Flat Barbell Bench Press
Lie flat on a bench with feet firmly on the ground. Grip the barbell slightly wider than shoulder-width apart. Unrack the bar and lower it slowly to your chest, keeping elbows at about a 75-90 degree angle. Press the bar upward until arms are fully extended, ensuring controlled movement and proper breathing. Keep your back flat against the bench and avoid arching excessively. Maintain a steady pace and focus on engaging the chest muscles throughout the movement.
Prescribed Sets:
Find a weight that you can do 5 sets of 5 with here. Don’t miss any reps. Leave 1 rep in the tank on all sets. There is no need to hit failure on these. These sets are an RPE of 9
Working Sets:
5
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• incline smith press
incline press on smith machine
Prescribed Sets:
On these, we are going to do 4 sets of 10. I want the 10th rep to be hard, but manageable. These sets are an RPE of 9
Working Sets:
4
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
I want 4 controlled sets to failure here. You can use the assist machine here (I do). These sets are an RPE of 10
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:
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
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• Lateral Raise (Partial Range / Heavy)
Stand with feet shoulder-width apart, holding dumbbells at your sides with a slight bend in your elbows. Keep your core engaged and maintain a slight bend in your elbows throughout. Raise your arms laterally to about halfway up, focusing on controlled movement and avoiding swinging. Pause briefly at the top of the movement, then slowly lower the weights back to the starting position. This exercise emphasizes the lateral deltoids with a focus on partial range of motion, often using heavier weights for increased intensity. Keep your shoulders down and avoid shrugging during the movement.
Prescribed Sets:
Grab a heavy weight but only do swings / quarter reps out of the bottom. Keep your arms straight as you do these. Do 3 sets of 25. This will light you up. These sets are an RPE of 9
Working Sets:
3
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• Wide Grip Upright Rows
Stand with feet shoulder-width apart, holding a barbell with an overhand grip wider than shoulder-width. Keep your back straight and core engaged. Pull the barbell upward along your body, leading with your elbows, until it reaches chest level or just below chin. Keep the bar close to your body and avoid using momentum. Lower the bar slowly back to the starting position with control. Maintain a slight bend in your knees and keep your wrists neutral throughout the movement.
Prescribed Sets:
Do these nice and controlled. I want 3 sets of 12 here. This is not the exercise to get ugly on. These sets are all RPE of 9-10
Working Sets:
3