The following details my primary chest, shoulder and triceps workout from this past Monday night at Kirkland Gold’s Gym.  The workout was designed by John Meadows and Christina joined me for the workout.  Here is what it included...

 

Flat Dumbbell Press

 

Set 1 x 8 reps with 65lbs (warm-up)

Set 2 x 8 reps with 80lbs (warm-up)

Set 3 x 8 reps with 95lbs (warm-up)

Set 4 x 8 reps with 110lbs

Set 5 x 8 reps with 120lbs

Set 6 x 7 reps with 130lbs

 

*The key here is to work your way up in weight doing sets of 8 reps until you fail to hit 8 reps.  Only go to ¾ lockout.  I counted this as 3 working sets.

 

Incline Bench Press

 

Set 1 x 8 reps with 225lbs

Set 2 x 8 reps with 245lbs

Set 3 x 8 reps with 265lbs

Set 4 x 7 reps with 275lbs

 

*The key here is train explosively for sets of 8 reps, but going up in weight until you have to grind them out.  As usual take these to an inch or two above chest and drive to ¾ lockout. I failed to get all 8 reps on my last set of 275lbs so I stopped there and counted this as 4 working sets.

Cable Flyes

John called for machine flyes, but the machine was being used so I used a narrow cable cross-over - FYI.

 

Set 1 x 10 reps + 8 partials with 75lbs

Set 2 x 10 reps + 8 partials with 75lbs

Set 3 x 10 reps + 8 partials with 75lbs

 

*The key here is to perform 10 full range reps before doing 8 slow partials out of the stretched part of the movement.  Move the weight slowly about 4 inches out of a deep stretch.

 

Dips

 

Set 1 x 10 reps with bodyweight

Set 2 x 10 reps with bodyweight

Set 3 x 10 reps with bodyweight

 

*The key here is that all your reps should be partials out of the bottom half of the rep range.  Do these non-stop from a deep stretched position with a slow tempo.

 

Seated Dumbbell Side Laterals

 

Set 1 x 20 reps with 75lbs

Set 2 x 20 reps with 75lbs

Set 3 x 20 reps with 75lbs -> drop to 20lbs x 20 reps standing

 

*Do all heavy partial reps.  I used lifting straps.  Essentially you just “swing” the weight out to your sides with your arms relatively straight the entire time.

 

Here is a video (don’t mind my friend Lee being a goof in the background):

 

[youtube=https://www.youtube.com/watch?v=2fSoEPQZcNE]

 

Single Arm Rest/Pause Rear Delts

 

John called for machine rear delts, but it was in use so I opted for this instead - FYI.

 

Set 1 x 15 reps with 30lbs

Set 2 x 15 reps with 30lbs

Set 3 x 15 reps with 30lbs

Set 4 x 15 reps with 30lbs

 

*The key here is to attach a rope to the lower pulley, bend over at the waist and extend your arm out flexing your rear delts for a split second before lowering the weight until it bottoms out.  Pause briefly and repeat until you get to 15 reps.

 

Here is a picture of the set-up:

PicsArt_03-30-09.36.35

V Bar Pushdowns

 

Set 1 x 25 reps with 130lbs

Set 2 x 25 reps with 130lbs

Set 3 x 25 reps with 130lbs

 

*The key here is to pump these out with higher reps to get the blood into the triceps quickly.

 

Dips Between Benches

 

Set 1 x failure with bodyweight

Set 2 x failure with bodyweight

Set 3 x failure with bodyweight

 

*The key here is to lower yourself with a full 5 second eccentric (negative) and then drive up and hold the contraction for a 1 second count before lowering yourself again.  Go to failure on all three sets.

 

Incline Skullcrushers

 

Set 1 x 12 reps with 70lbs

Set 2 x 12 reps with 70lbs

Set 3 x 12 reps with 70lbs

 

*Be sure to bring the bar behind your head on these for a good stretch at the bottom before extending the weight and stopping just short of lockout.

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark