Tuesday - Chest, Shoulders
(Week 11, 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:
Normally we work up to our heaviest set and stop. Today I want you to do something a little different. I want you to work up to the set, and stay there for 4 sets. The target is 8 reps per set, but if you find that you lose a rep or two as you go, that’s ok, it’s just fatigue from working hard with heavy weight. This is pretty significant volume shift on this exercise. 3 total work sets These sets are an RPE of 9-10
Working Sets:
4
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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:
Let’s take the reps even higher today on these! Do 3 sets of 12. 3 total work sets These sets are an RPE of 9-10
Working Sets:
3
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• bench press
barbell bench press
Prescribed Sets:
On these I want you to do 4 sets of 8. I want you to take these to ¾ lockout. Your triceps will probably be a little fried from the pre vious two exercises, so let’s keep the tension on the chest. 4 total work set These sets are an RPE of 9
Working Sets:
4
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• Cable Fly
Perform a fly movement with cables to isolate the chest muscles.
Prescribed Sets:
Do 4 hard sets of 8 here. Flex hard on every rep! 4 total work sets These sets are all RPE of 10
Working Sets:
4
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• Seated Dumbbell Lateral Raise
Sit on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand with arms resting by your sides and palms facing inwards. Keep a slight bend in your elbows and lift the dumbbells outward and upward to shoulder height, leading with your elbows. Pause briefly at the top, then slowly lower the weights back to the starting position, maintaining control throughout. Keep your torso stationary and avoid swinging or using momentum to lift the weights.
Prescribed Sets:
Do 3 sets of 10 here. Bring the dumbells up to eye level. 3 total work sets 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:
You can stay seated if you like as we transition to your rear delts. Do 3 sets of 15 here. 3 total work sets 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 slow and only come up to the bottom of your chest. Do not go higher than that. Do 3 sets of 12 here. 3 total work sets These sets are all RPE of 8
Working Sets:
3