17/07/2026
CHEST, SHOULDERS & TRICEPS IN 45 MINUTES
No junk volume, no wasted time. Save this for your next push session 📌
✅ 1. Pin Loaded Side Raise Machine (Facing In)
Sets: 2 | Reps: 10-15
Facing in locks you into the movement path, so all you have to do is drive the elbows up and out.
✅ 2. Incline Dumbbell Bench Press
Sets: 2 | Reps: 8-12
Control the dumbbells down slowly, feel the stretch across the upper chest, then drive up hard.
✅ 3. Pin Loaded Chest Fly
Sets: 2 | Reps: 12-15
Chase the stretch, not the weight. Open up deep at the bottom, squeeze hard at the top.
✅ 4. Plate Loaded Shoulder Press
Sets: 2 | Reps: 10-15
Delts are already pre-fatigued from the raises, so you won’t need much load to get a lot out of this.
✅ 5. Incline Bench Cable Tricep Extension
Sets: 2 | Reps: 15-20
Set an incline bench at about 45 degrees a step in front of a cable stack, facing away from it, with the cable set low and a rope or straight bar attached. Lie back, grab the attachment behind your head and press it up until your arms are overhead. From there, keep your elbows fixed and extend. The incline and overhead arm position puts the long head of the tricep under a deep stretch, so use higher reps, constant cable tension and a big squeeze at the top.
✅ 6. Over The Shoulder Single Arm Tricep Extension
Sets: 2 | Reps: 10-12
Set a single handle on a cable pulley just above your shoulders. Face away from the stack, grab the handle and bring it up over your shoulder so your elbow points forward and the cable runs behind your back. From that overhead position, extend one arm at a time, keeping the elbow pinned so it doesn’t drift forward. One arm at a time means your stronger side can’t take over.
✅ 7. Cable Abdominal Crunch
Sets: 3 | Reps: 12-15
Abs are a muscle. Load them, take them close to failure, and progress the weight like you would any other lift.
With only 2 sets for a majority of these exercises, intensity is everything.
