Chest, Shoulders, and Triceps
(Week 2, Muscle Mastery Split)Day Overview
This session combines pushing movements to target the chest, shoulders, and triceps with an emphasis on hypertrophy. Exercises are ordered to maximize fatigue in the primary muscles first, followed by secondary and accessory work. Controlled tempos and peak contractions are used to enhance muscle tension and growth.
Exercises
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Use a controlled tempo (2-1-2), focusing on full range of motion and squeezing the upper chest at the top.
Working Sets:
4
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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:
Perform 4 sets of 8-10 reps with an RPE of 8. Keep a strict form, avoiding arching the back, and focus on slow, controlled reps to maximize deltoid engagement.
Working Sets:
4
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Lean slightly forward to emphasize chest activation, and pause briefly at the bottom for increased tension.
Working Sets:
4
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• EZ Curl Bar Tricep Extensions
The EZ Curl Bar Tricep Extensions involve holding an EZ curl bar with an overhand grip, extending the arms overhead, and then bending the elbows to lower the bar behind the head, targeting the triceps. Keep elbows close to the head and stationary throughout the movement. To perform, stand or sit upright, keep the core engaged, and avoid flaring elbows. This exercise emphasizes the long head of the triceps and helps develop overall arm size and strength.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8. Focus on full extension and controlled eccentric to maximize tricep hypertrophy.
Working Sets:
4
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• 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 3 sets of 12-15 reps with an RPE of 8. Use a slow, controlled movement (2-1-2) to target the lateral delts and promote shoulder width.
Working Sets:
3
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• Hanging Leg Raises
To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.
Prescribed Sets:
Perform 3 sets of 15 reps with an RPE of 8. Focus on slow, controlled reps, squeezing the abs at the top and avoiding swinging.
Working Sets:
3