Tuesday - Chest, Shoulders
(Week 9, Gamma Bomb - Free Weights/Cables Only)Exercises
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• bench press
barbell bench press
Prescribed Sets:
Work up doing sets of 8 until you hit failure. We will count the last 3 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:
Use a low incline if you can on these. As always, keep going up until you just barely get 6. We count this as 3 sets. These sets are RPE of 8-10. They get harder as you go. Pro Tip: Your pecs consist of a sternal and clavicular head. Pressing from a flat or decline angle targets the sternal head. Incline angles target the clavicular head more.
Working Sets:
3
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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:
These are absolutely insane for tension. Watch the video carefully. Descend and then stop for pause a few inches above chest, and then lower it all the way and drive it up. Fatigue sets in quick on these. I want 4 sets of 6 like this. These sets are all RPE of 9. Bench with a pause above chest
Working Sets:
4
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• Push-Up
Perform a push-up by lowering your chest to the floor and pushing back up, engaging chest, triceps, and core.
Prescribed Sets:
Talk about stretch, these will do it. Do 3 sets to failure. Add a little weight on your upper back. It can be a dumbell or plate, just have someone hold it steady. These sets are all RPE of 10. Stretch Pushups
Working Sets:
3
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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 tremendous 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
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• Six-Way Shoulder Raise
The Six-Way Shoulder Raise is an isolation exercise targeting the shoulder muscles, particularly the deltoids. To perform it, stand upright with feet shoulder-width apart, holding light dumbbells or resistance bands. Raise your arms to the front, side, and rear in a controlled manner, completing six different movement directions: front raise, lateral raise, rear delt raise, and combinations of these to engage all parts of the shoulder. Keep your core engaged, back straight, and avoid using momentum. Perform each movement slowly and with control, focusing on muscle activation. Maintain a slight bend in your elbows throughout to reduce joint stress.
Prescribed Sets:
Finish with the 3 sets of 10. These sets are all RPE of 10. 6 ways
Working Sets:
3