Chest, Shoulders, Triceps

(Week 3, Muscle Mastery Split)
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Day Overview

This session combines pressing and isolation movements to target the chest, shoulders, and triceps with high volume and intensity. Emphasis on slow eccentric phases and controlled reps to maximize hypertrophic stimulus across all three muscle groups.

Exercises

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    Perform 4 sets of 8-10 reps with an RPE of 8 on the first set, increasing to RPE 9-10 on the last. Use a slow eccentric (3 seconds) to enhance muscle tension, focusing on full range of motion and controlled pressing.

    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:

    Complete 4 sets of 8-10 reps with an RPE of 8. Emphasize a controlled eccentric (3 seconds) and strict form to target delts and triceps effectively.

    Working Sets:

    4

  • • Dips

    Lower and raise your body using parallel bars to work the triceps and chest.

    Prescribed Sets:

    Perform 3 sets of 10-12 reps with an RPE of 8. Lean slightly forward to emphasize chest activation, and focus on a controlled descent and explosive push-up.

    Working Sets:

    3

  • • Cable Lateral Raise

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

    Prescribed Sets:

    Execute 3 sets of 12-15 reps with an RPE of 8. Use a slow, controlled movement to maximize lateral deltoid engagement.

    Working Sets:

    3

  • • cable pushdown

    triceps pushdown with straight bar

    Prescribed Sets:

    Perform 3 sets of 12-15 reps with an RPE of 8. Focus on a full extension and controlled return to maximize tricep activation.

    Working Sets:

    3

  • • Seated Overhead Dumbbell Tricep Extension

    Sit on a bench with back support, hold a dumbbell with both hands, and lift it overhead so that your arms are fully extended. Keep your elbows close to your ears and stationary throughout the movement. Slowly lower the dumbbell behind your head by bending your elbows, feeling a stretch in the triceps. Pause briefly at the bottom, then extend your arms back to the starting position by straightening your elbows. Maintain a controlled motion and keep your core engaged to prevent arching your back.

    Prescribed Sets:

    Complete 3 sets of 10-12 reps with an RPE of 8. Use a slow eccentric (3 seconds) to stretch and contract the triceps fully.

    Working Sets:

    3

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