The Three Day Body - Phase One - Week Nine: Chest, Shoulders, & Triceps

The body will do what the mind tells it to do. 

With this workout, tell your body what to do.  Study videos in advance to be prepared.  A disciplined mind makes a disciplined athlete. Own this workout before you even get in the gym and do what you need to do to be focused in the gym to power through.

Let Your Workout Begin!

Just so you know, this is one of my most favorite workouts!  I think it’s because of the cage press, but make sure you watch those video’s ahead of time so you can use perfect form and use the weight that challenges you best. Now go OWN THIS!! xoxo

Bench Press with Rest Pause: Slightly wider than shoulder width grip, slowly lower to chest and hold it on your chest for a second or two, then find deep strength from core, pecs, and even a little in your lats when you start getting heavy (not your arms) to blast it back up. 2 warm up sets of 8-10, then do 4 sets of 10.

  • Bench Tip:  Along with an arch in your lower back, have your feet firm on the ground to gain even more strength.  When you are getting tired, mentally vision your heels pushing against the floor, and exhaling out in order to push the weight up.  You’ll tap into more strength and energy that way!

Barbell Incline Bench Press: Do as many warm up sets of 12 as needed, maybe one or two.  Do another if you need it in order to feel blood pumping in your chest and that your shoulders are loose.  After those warm up sets, pyramid up in weight each set doing 12, 10, 8, 12.  But the last set take some of the weight off and go til failure. Take a good break after before you get into the decline dumbbell press.

Decline Dumbbell Press: Squeeze 3 seconds at the top for 12 reps then superset with 15 pec flies.  Go for 4 perfect rounds of this.  For your last set of the decline dumbbell bench press, do your 12 then finish off with 5 partials squeezing your pecs at the top. Only need to move the dumbbells a few inches, just enough to pulse your pecs. Yes, you should be trembling.

Cage Press is fun. You get to feel like an animal. This is my favorite thing to do in the gym! Set up safety pins for this one and don’t start off too heavy. You need to protect your shoulders. 3 sets of 12.

  • In a squat rack, safely move the pins to about shoulder or nose height and place the bar on it.  Place your feet however you can firmly support yourself.  Each set I change legs and stand with one foot in front.  It makes a lot of noise, but roll with it.  You will literally rub the bar against the metal.  Wear a belt if you have one for back support.  Rest pause on the pins for each rep.

Shoulders and Triceps

Superset for 3 Rounds
Dumbbell Lateral Raises:3 x 10
Cable Rope Tricep Extension:3 x 15

Superset for 3 Rounds
Heavy Laterals:3 x 20  No need to go high on these, but you do need a heavy weight.  Don’t let shoulders get lazy, but to have them back and engaged.  Slow and controlled movements, like swinging motion as in video.  Find the sweet spot and burn them out.

Standing Cable Tricep Pushdown with bar:3 x 8 A few feet away from cable, shoulders pulled back, chest is out, and squeeze bar down with full range of motion.  Really squeeze at the bottom.


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