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12-week Bulk Apocalypse Program Week 1
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Day 2: Chest, Delts & Triceps

Vuk THE NUKE
Vuk THE NUKE @vuk-the-nuke
Week 1 Day 2 1h 10m Chest, Shoulders & Triceps
This is an ultra-intense upper-body workout packed with heavy lifts and advanced techniques to maximize growth in the chest, shoulders, and triceps.

Walking, incline (3.0 mph / 4.8 km/h, 10% grade)

7.4 MET 35 min Moderate Morning Fasted

Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach. If that's not possible, do it immediately after your weightlifting workout, never before.

Flat Chest Press Machine Round 1

  • SET 1 - warm up

    Weight: lighter (example: 10kg plates per side). This is just to warm up your chest. If your gym does not have this machine, you can use dumbbells instead. The principles of this routine remain the same.

    Reps: 15
    Completed
  • Rest: 1 m

  • SET 2 - warm up

    Weight: 20-30% heavier(example: 15kg plates per side). This is just to warm up your chest.

    Reps: 10
    Completed
  • Rest: 1 m

  • SET 3 - working set

    Weight: 20-30% heavier (example: 20kg plates per side). Keep the back arched and the chest up all the time, especially as you do a positive part of the rep (when you push the weights up).

    Reps: 10
    Completed
  • Rest: 2 m

  • SET 4 - working set

    Weight: 20-30% heavier (example: 25kg plates per side). Keep the back arched and the chest up all the time, especially as you do a positive part of the rep (when you push the weights up).

    Reps: 8
    Completed
  • Rest: 2 m

  • SET 5 - working set

    Weight: 20% lighter than in the previous set (example: 20kg plates per side). Keep the back arched and the chest up all the time, especially as you do a positive part of the rep (when you push the weights up).

    Reps: 8 - 10
    Completed
  • Rest: 2 m

Incline Chest Press Machine Round 2

  • SET 1

    Weight: heavy enough for 10 reps (example: 15kg plates per side). Use a weight heavy enough for 10 reps. When you can no longer complete full reps, switch to half reps and use a slight cheat to push the muscle to failure!If your gym does not have this machine, use a regular chest press instead. Lower the seat all the way down and focus on targeting the upper chest as much as possible.

    Reps: 10 - 15
    Completed
  • Rest: 1m 30s

  • SET 2

    Weight: Adjust the weight based on your previous set. If you completed fewer than 8–10 full reps, reduce the weight by 20%. If you completed 10 full reps, increase the weight by 20% for this set. (Example: increase it by 20% = 20kg plates per side). Use a weight heavy enough for 10 reps. When you can no longer complete full reps, switch to half reps and use a slight cheat to push the muscle to failure!

    Reps: 10 - 15
    Completed
  • Rest: 2 m

Wide Chest Press Machine Round 3

  • SET 1

    Weight: go heavy but enough for 10 reps (example: 20kg plates per side). As you push the handles forward, drive your upper chest toward the ceiling and keep your back arched throughout the entire movement. If your gym does not have this machine, use any decline chest press variation, such as a decline dumbbell or barbell press. Follow the same routine principles for this set and the next one, which will be a drop set.

    Reps: 10
    Completed
  • Rest: 2 m

  • SET 2: mini-set 1

    Weight: start with 3 plates per side (example: 30kg plates per side). As you push the handles forward, drive your upper chest toward the ceiling and keep your back arched throughout the entire movement. If your gym does not have this machine, use any decline chest press variation, such as a decline dumbbell or barbell press, but with the same principles for this drop set.

    Reps: 8
    Completed

  • SET 2: mini-set 2

    Weight: one less plate per side (example: 20kg plates per side). As you push the handles forward, drive your upper chest toward the ceiling and keep your back arched throughout the entire movement. If your gym does not have this machine, use any decline chest press variation, such as a decline dumbbell or barbell press, but with the same principles for this drop set.

    Reps: 8
    Completed

  • SET 2: mini-set 3

    Weight: one less plate per side (example: 10kg plates per side). As you push the handles forward, drive your upper chest toward the ceiling and keep your back arched throughout the entire movement. If your gym does not have this machine, use any decline chest press variation, such as a decline dumbbell or barbell press, but with the same principles for this drop set.

    Reps: 8
    Completed
  • Rest: 2m 30s

Pec Deck Chest Fly Round 4

  • SET 1

    Weight: enough for 15 reps (example: 50kg). The goal here is to chase the reps. Control the negative part of each rep and move slowly as you bring the arms back. As you perform each rep, push your chest up and keep your back arched. Imagine you want to place a bottle of water on your upper chest: that is how much you should keep your chest up. Do not let your elbows drop at any point; keep the inner sides of your elbows facing each other throughout the entire movement. If your gym does not have this machine, perform dumbbell chest flyes on a flat bench instead. Do not rest at the top, but immediately go into the next rep.

    Reps: 15
    Completed
  • Rest: 1m 30s

  • SET 1

    Weight: 20% heavier than in the previous set (example: 60kg). The goal here is to chase the reps. Control the negative part of each rep and move slowly as you bring the arms back. As you perform each rep, push your chest up and keep your back arched. Imagine you want to place a bottle of water on your upper chest: that is how much you should keep your chest up. Do not let your elbows drop at any point; keep the inner sides of your elbows facing each other throughout the entire movement.

    Reps: 12 - 15
    Completed
  • Rest: 2 m

Shoulders Superset Round 5

  • Reverse Pec Deck Fly - SET 1

    Weight: not too heavy, as the rear deltoids are small muscles (example: 25kg). Place your hands over the handles as shown. Do not pull your arms behind the shoulder line. If you go too far back, your shoulder blades will retract together, and your traps will take over, which is not the goal here. So, try to retract your shoulder blades AS LITTLE AS POSSIBLE. The rear delts are small muscles, so focus on doing more reps with good control. If your gym does not have a pec deck machine, use the cable machine instead. The same principles apply: do not pull behind the shoulder line, do not retract your shoulder blades together, and avoid heavy weights. Focus on higher reps instead.

    Reps: 12 - 15
    Completed

  • Lateral Raises - SET 1

    Weight: not too heavy (example: 20kg if you use the machine, or 8kg dumbbells if you use the dumbbells). Focus on doing more reps. If you use the machine, raise your arms high above your head and use a full range of motion. If you use dumbbells, stop when they reach shoulder height. In both variations, do not shrug your shoulders or let your traps take over. When using dumbbells, slightly rotate your thumbs toward the floor at the top of each rep.

    Reps: 12 - 15
    Completed
  • Rest: 2 m

  • Reverse Pec Deck Fly - SET 2

    Weight: 20% heavier if needed (example: 30kg). Place your hands over the handles as shown. Do not pull your arms behind the shoulder line. If you go too far back, your shoulder blades will retract together, and your traps will take over, which is not the goal here. So, try to retract your shoulder blades AS LITTLE AS POSSIBLE. The rear delts are small muscles, so focus on doing more reps with good control. If your gym does not have a pec deck machine, use the cable machine instead. The same principles apply: do not pull behind the shoulder line, do not retract your shoulder blades together, and avoid heavy weights. Focus on higher reps instead.

    Reps: 12 - 15
    Completed

  • Lateral Raises - SET 2

    Weight: 20% heavier (example: 25kg if you use the machine, or 10kg dumbbells if you use the dumbbells). Focus on doing more reps. If you use the machine, raise your arms high above your head and use a full range of motion. If you use dumbbells, stop when they reach shoulder height. In both variations, do not shrug your shoulders or let your traps take over. When using dumbbells, slightly rotate your thumbs toward the floor at the top of each rep.

    Reps: 12 - 15
    Completed
  • Rest: 2 m

  • Reverse Pec Deck Fly - SET 3

    Weight: same as in the previous set (example: 30kg). Place your hands over the handles as shown. Do not pull your arms behind the shoulder line. If you go too far back, your shoulder blades will retract together, and your traps will take over, which is not the goal here. So, try to retract your shoulder blades AS LITTLE AS POSSIBLE. The rear delts are small muscles, so focus on doing more reps with good control. If your gym does not have a pec deck machine, use the cable machine instead. The same principles apply: do not pull behind the shoulder line, do not retract your shoulder blades together, and avoid heavy weights. Focus on higher reps instead.

    Reps: 12 - 15
    Completed

  • Lateral Raises - SET 3

    Weight: same as in the previous set (example: 25kg if you use the machine, or 10kg dumbbells if you use the dumbbells). Focus on doing more reps. If you use the machine, raise your arms high above your head and use a full range of motion. If you use dumbbells, stop when they reach shoulder height. In both variations, do not shrug your shoulders or let your traps take over. When using dumbbells, slightly rotate your thumbs toward the floor at the top of each rep.

    Reps: 12 - 15
    Completed
  • Rest: 2 m

Shoulder Press Machine Round 6

  • SET 1

    Weight: go heavy (example: 50kg). Find a spotter if needed. Use a close-grip variation.

    Reps: 6
    Completed
  • Rest: 2 m

  • SET 2: mini-set 1

    Weight: 20% lighter than in the previous set (example: 40kg). Find a spotter if needed.

    Reps: 10
    Completed
  • Rest: 20s

  • SET 2: mini-set 2

    Weight: same as in the mini-set 1 (example: 40kg). Find a spotter if needed. If you can do more than 6 reps, go for it and go for absolute failure!

    Reps: 6
    Completed
  • Rest: 2m 30s

Reverse grip Triceps Pushdown Round 7

  • SET 1 - standing upright

    Weight: heavy enough for 10 reps (example: 15kg). Slowly return to the starting position after each rep. Squeeze your triceps at the bottom and finish each rep with your arms as straight as possible. Push your hips back, keep your chest up, and pull the bar directly under your chin, not toward your hips. Watch the additional video above that explains the full superset.

    Reps: 10
    Completed

  • SET 1 - lean forward

    Weight: same weight or 10% lighter if needed (example: 15 or 12 kg (1 plate less) ). Lean your upper body forward and pull slightly in front of your head, not directly below it. Slowly return to the starting position after each rep. Squeeze your triceps at the bottom and finish each rep with your arms as straight as possible.

    Reps: 10
    Completed
  • Rest: 1m 30s

  • SET 2 - standing upright

    Weight: max 5kg heavier if needed (example: 20kg). Slowly return to the starting position after each rep. Squeeze your triceps at the bottom and finish each rep with your arms as straight as possible. Push your hips back, keep your chest up, and pull the bar directly under your chin, not toward your hips.

    Reps: 10
    Completed

  • SET 2 - lean forward

    Weight: same weight or 10% lighter if needed (example: 20 or 17 kg (1 plate less) ). Lean your upper body forward and pull slightly in front of your head, not directly below it. Slowly return to the starting position after each rep. Squeeze your triceps at the bottom and finish each rep with your arms as straight as possible.

    Reps: 10
    Completed
  • Rest: 2 m

  • SET 3 - standing upright

    Weight: same as in the previous set (example: 20kg). Slowly return to the starting position after each rep. Squeeze your triceps at the bottom and finish each rep with your arms as straight as possible. Push your hips back, keep your chest up, and pull the bar directly under your chin, not toward your hips.

    Reps: 10
    Completed

  • SET 3 - lean forward

    Weight: same weight or 10% lighter if needed (example: 20 or 17 kg (1 plate less) ). Lean your upper body forward and pull slightly in front of your head, not directly below it. Slowly return to the starting position after each rep. Squeeze your triceps at the bottom and finish each rep with your arms as straight as possible.

    Reps: 10
    Completed
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