Chest, Shoulders, Triceps
(Week 3, Muscle Mastery Split)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
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• Incline Dumbbell Press
Begin by setting an incline bench to approximately 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting on your thighs. Use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench. Position the dumbbells at chest level with palms facing forward. Keep your feet flat on the floor and maintain a neutral spine. Press the dumbbells upward by extending your elbows until your arms are fully extended but not locked out. Slowly lower the dumbbells back to the starting position, controlling the movement. Focus on squeezing the chest muscles during the press and maintaining proper form throughout to avoid shoulder strain.
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
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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:
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
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• 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
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• 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
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• 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
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• 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