Tuesday - Chest, Shoulders
(Week 10, 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 up doing sets of 8 until you hit failure. Then on the last set, hit a drop set as described in the example on the sidebar. We will count the last 3 sets. These sets are RPE of 8-12 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:
The reps are high today! I want 3 sets of 10 once you find a good weight. These sets are RPE of 9-10
Working Sets:
3
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• incline db press
incline dumbbell bench press
Prescribed Sets:
I want you to do these with your palms facing each other, a neutral grip. This will take stress off the shoulder and put more on the pecs. Get a good stretch on each rep! Do 4 sets of 8. 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 3 hard sets of 12 here. Flex hard on every rep! These sets are all RPE of 10
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:
Do 3 sets of 10 here. Bring the dumbells up to eye level. 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:
Ok let’s bomb your rear delts now. Do 3 sets of 25. As you get tired, instead of using your back and traps to help, simply cut your range of motion down and do partials until you hit 25. These sets are an RPE of 9-10
Working Sets:
3
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• Shoulder Six-Ways
The Shoulder Six-Ways is a comprehensive shoulder exercise that involves performing six different movements to target all aspects of the shoulder muscles, particularly the deltoids. Typically, it includes movements such as front raises, lateral raises, reverse flys, overhead presses, upright rows, and shrugs. To perform, start with light weights or resistance bands. Maintain proper posture with a slight bend in the knees and a neutral spine. Execute each movement with controlled, deliberate motions, focusing on muscle engagement and avoiding momentum. This exercise enhances shoulder strength, stability, and muscular endurance by engaging multiple planes of motion and muscle groups within the shoulder complex.
Prescribed Sets:
One more week of these! Finish with the 3 sets of 8. These sets are all RPE of 9-10
Working Sets:
3