Tuesday - Chest, Shoulders
(Week 12, Gamma Bomb - Free Weights/Cables Only)Exercises
-
• incline db press
incline dumbbell bench press
Prescribed Sets:
Today our goal is all about creating tons of tension in your pecs. After a thorough warm-up and some feeder sets, I need 4 working sets of a weight that is going to challenge you for 12 reps. You will lower it controlled, pause the dumbells by your chest, drive up hard to contraction and FLEX your chest. If you chose the right weight your reps will diminish each set and look something like 12, 10, 9, 7. These sets are an RPE of 9-10.
Working Sets:
4
-
• Incline Bench Press
The Incline Bench Press is performed on a bench set to an incline angle, typically between 15 to 30 degrees. Lie back on the bench with your feet flat on the floor. Grip the barbell slightly wider than shoulder-width apart. Unrack the barbell and lower it to your upper chest, just below the clavicle, keeping your elbows at a 45-degree angle to your body. Press the barbell back up to the starting position, fully extending your arms but not locking the elbows. Maintain a controlled motion throughout the exercise.
Prescribed Sets:
We have been cranking the reps on this exercise, time to lower the reps and add some weight to the bar. Do 3 sets of 6. The last set should be a very tough 6. These sets are an RPE of 9-10.
Working Sets:
3
-
• Cable Fly
Perform a fly movement with cables to isolate the chest muscles.
Prescribed Sets:
Do 4 hard sets of 10 here. Lower the weight, feel all those chest fibers stretch out, then FLEX at the con traction. This machine really lets you lock into that fly movement. These sets are all RPE of 10.
Working Sets:
4
-
• bench press
barbell bench press
Prescribed Sets:
If you have access to the Decline Hammer Strength press and can put bands on this great. We don’t need a ton of weight, but maximum tension. I want 4 hard sets of 8 here so that your chest is fully cramping going into training shoulders. These sets are an RPE of 9.
Working Sets:
4
-
• 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:
Do 3 sets of 12 here. Bring the dumbells up to eye level. These sets are an RPE of 9.
Working Sets:
3
-
• Heavy dumbbell partial side laterals
partial rep heavy side laterals
Prescribed Sets:
So whatever weight you used for your side laterals, double it for this exercise. Stand really tall, tilt your chin up and only do the bottom third of the side raise. 3 sets of 20 here and feel free to use some straps so your grip isn’t a factor. These sets are an RPE of 9.
Working Sets:
3
-
• 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:
Last exercise of the day, let’s make sure we drive all the blood that is left into your rear delts. Do 3 sets of 30 here. These sets are all RPE of 8.
Working Sets:
3