Chest, Shoulders, Triceps (Repeat)

(Week 1, Muscle Mastery Split)
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Day Overview

This session reinforces upper body hypertrophy with a focus on volume and intensity. The exercises are similar to Day 1 but with slight variations to promote continuous overload and muscle adaptation. Controlled tempos and high reps ensure sustained mechanical tension and muscle fatigue, supporting ongoing growth.

Exercises

  • • Incline Barbell Bench Press

    Perform a bench press on an incline bench to emphasize the upper chest.

    Prescribed Sets:

    Perform 4 sets of 8-10 reps at RPE 8. Use a controlled tempo of 2-1-2, emphasizing upper chest activation and full range of motion.

    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. Focus on slow, deliberate movements to maximize shoulder hypertrophy.

    Working Sets:

    4

  • • Close-Grip Bench Press

    Perform a bench press with a narrow grip to emphasize the triceps.

    Prescribed Sets:

    Perform 4 sets of 8-10 reps at RPE 8. Prioritize controlled descent and explosive push to target triceps and inner chest.

    Working Sets:

    4

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 4 sets of 12-15 reps with an RPE of 8. Focus on scapular retraction and rear deltoid engagement.

    Working Sets:

    4

  • • Cable Overhead Tricep Extension

    To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.

    Prescribed Sets:

    Perform 4 sets of 10-12 reps at RPE 8. Maintain control and full extension for optimal tricep hypertrophy.

    Working Sets:

    4

  • • Cable Lateral Raise

    Use a cable to perform a lateral raise, targeting the side deltoids.

    Prescribed Sets:

    Perform 4 sets of 12-15 reps with an RPE of 8. Use slow, controlled reps to maximize deltoid engagement.

    Working Sets:

    4

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