Chest, Shoulders, Triceps
(Week 1, Muscle Mastery Split)Day Overview
This day targets the pushing muscles with a focus on heavy compound lifts followed by isolation to maximize hypertrophy. The sequence prioritizes chest and shoulder activation early, with triceps supporting pressing movements. Controlled tempos and moderate volume ensure high mechanical tension and muscle fatigue, setting a strong foundation for upper body growth.
Exercises
-
• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8 on the first set, gradually increasing to RPE 10 on the last set. Use a controlled tempo of 2-1-2 (eccentric, pause, concentric) to maximize tension. Focus on full range of motion and scapular retraction to engage the chest and shoulders effectively.
Working Sets:
4
-
• 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:
Perform 4 sets of 8-10 reps with an RPE of 8-9. Maintain a controlled tempo of 2-1-2, emphasizing shoulder engagement. Keep core tight and avoid overextending the back to prevent injury and ensure shoulder activation.
Working Sets:
4
-
• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 8-10 reps at RPE 8, focusing on a slow eccentric (3 seconds) and explosive concentric. This targets the upper chest and shoulders, promoting hypertrophy in the upper pecs.
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:
Perform 4 sets of 12-15 reps with an RPE of 8. Use a slow, controlled movement (2-1-2) to maximize lateral deltoid engagement and shoulder width development.
Working Sets:
4
-
• Tricep Dips
Tricep Dips are performed by positioning yourself on a dip bar or parallel bars. Begin by gripping the bars with your arms fully extended and your body suspended in the air. Keep your elbows close to your body as you lower yourself by bending your elbows until your upper arms are parallel to the ground. Push through your palms to extend your elbows and return to the starting position. Ensure your shoulders remain down and away from your ears throughout the movement.
Prescribed Sets:
Perform 4 sets of 10-12 reps at RPE 8. Focus on full extension and controlled descent to maximize tricep activation. Keep elbows close to the body.
Working Sets:
4
-
• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 4 sets of 12-15 reps with an RPE of 8. Use a slow, controlled motion, emphasizing peak contraction at the bottom for maximal hypertrophy.
Working Sets:
4