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.
Physiques By Rhys
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I help busy men aged 20-45 build a lean and strong physique. Training and nutrition built around your lifestyle. Apply for coaching: physiquesbyrhys.com.au/apply
15/07/2026
High-Protein Overnight Oats. Zero cooking, takes roughly two minutes to make at night, and breakfast is handled the next day.
what you’ll need (serves 1):
✔ 80g rolled oats
✔ 200ml milk (or almond milk)
✔ 150g Greek yoghurt
✔ 30g whey or casein
✔ 1 tbsp chia seeds
✔ 1 tsp honey or maple syrup
✔ ½ tsp cinnamon
✔ Pinch of salt
✔ 80g berries or sliced banana
✔ 1 tbsp peanut butter
How to make it (swipe for full details):
👨🍳 Mix the protein in first
👨🍳 Add the dry and the yoghurt
👨🍳 Fridge overnight
🤌 Top and eat
Save it and make it tonight! 📌
13/07/2026
90kg → 80kg. 10kg down in 12 weeks.
No extreme diets. No crazy gym sessions stealing time from his family. Just a plan built around the life Steven actually lives.
He came in as a busy dad juggling work, family and everything in between. Same story we hear every week: "I don't have time." What he had instead was consistency, and that beats perfection every single time.
We planned training around his schedule, nutrition he could actually sustain, and accountability for the days motivation dipped. The results speak for themselves.
If you're a dad who's been putting yourself last, this is your reminder that 12 weeks is closer than you think.
Your 12 weeks start the day you decide.
📩 Apply for coaching:
physiquesbyrhys.com.au/apply
👆 Or tap the link in bio
03/07/2026
10kg down in 16 weeks.
Damien's waist has tightened right up. Abs that weren't visible 16 weeks ago are now front and centre. But his arms, shoulders, chest and legs? Still full, strong and built.
That's the difference between weight loss and a proper recomp - losing the fat that's covering the muscle, while maintaining and building the muscle underneath it.
I'm now taking on busy men aged 20–45 who are ready to build a lean and strong physique, with training and nutrition built around your lifestyle, not the other way around.
📩 Apply for coaching:
physiquesbyrhys.com.au/apply
👆 Or tap the link in bio
29/06/2026
Teriyaki salmon bowl - nutritious meal ready in approx. 15–20 minutes.
What you'll need:
✔ 300g Atlantic salmon
✔ 160g jasmine rice
✔ 1 medium avocado
✔ 3 tbsp soy sauce
✔ 1 tbsp honey
✔ 1 tbsp sesame seeds
✔ 1 tbsp olive oil
How to make it (swipe for full details):
👨🍳 Cook the rice
👨🍳 Make the sauce
👨🍳 Cook the salmon
👨🍳 Build the bowl
Save it and give it a try tonight! 📌
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