The following details my primary chest and shoulder workout from Monday night.  I trained at Kirkland Gold’s Gym with my bride and we followed a program designed by my coach, John Meadows.

 

This workout was 3 days after getting some work done on my pecs – specifically the Graston Technique.  I was fairly black and blue the day afterwards and my pecs were still slightly sore.  I’ll likely write a future article on Elitefts regarding my experience with the technique.  I’m planning on getting it done every week for the next 2 months.

 

Here is the workout…

 

Machine Press

 

Set 1 x 8 reps with 110lbs

Set 2 x 8 reps with 150lbs

Set 3 x 8 reps with 170lbs

Set 4 x 8 reps with 210lbs

Set 5 x 8 reps with 250lbs

Set 6 x 8 reps with 270lbs

Set 7 x 8 reps (failure) with 290lbs

Set 8 x 7 reps (failure) + 5 partials with 290lbs

Set 9 x 6 reps (failure) + 5 partials + 10 second isohold with 290lbs

 

*Work up in weight doing sets of 8 reps with a hard flex at the top on each rep.  Once you hit failure do that same weight again to failure for set 2, but also add in 5 partials out of the stretched position.  On your final set go again with the same weight to failure, plus 5 partials, and then have your partner help you push the weight to the top and hold with elbows slightly bent for 10 seconds.  Brutal.

 

Machine Flyes

 

These were really hard and I felt on edge of tearing something, perhaps from the Graston work I had done.

 

Set 1 x 20 (failure) reps with 80lbs

Set 2 x 17 (failure) reps with 80lbs

Set 3 x 14 (failure) reps with 80lbs

 

*Find a weight in which you hit failure at 20 reps.  This is a lot of reps, so chose your weight wisely especially considering you need to hold and contract your pecs as hard as possible in the contracted position for a 1 second count on each rep.  Stay with the same weight and go to failure on the next two sets doing as many reps as you can.

 

Incline Dumbbell Press

 

Set 1 x 13 reps (failure) with 70lbs

Set 2 x 12 reps (failure) with 75lbs

Set 3 x 10 reps (failure) with 80lbs

 

*The goal here was to select a weight in which you fail at 10 reps.  I went too light and had to go up a bit on the next two sets.  My chest felt better and stronger on this exercise; I suspect from having done the Graston work.

 

Dips and Pushups Superset

 

Dips x 12 reps (failure) with bodyweight

Immediately followed by…

Pushups x 10 reps (failure) with bodyweight

 

*Perform the superset for 2 rounds and go to failure on both rounds of each exercise.

 

Dumbbell Side Laterals

 

Set 1 x 30 reps with 17.5lbs

Set 2 x 30 reps with 17.5lbs

Set 3 x 30 reps with 17.5lbs

 

*Standard dumbbell side laterals, but for really high reps and take only 60 seconds rest between sets.  The third set can be summed up in one word – Fire!

 

Seated Smith Press

 

Set 1 x 13 reps (failure) with 135lbs

Set 2 x 10 reps (failure) with 145lbs

Set 3 x 8 reps (failure) with 150lbs

 

*Bring the bar to the top of your chest and press it all the way up.  The main thing is a full range of motion and sets to failure.

 

Wide Grip Seated Cable Row

 

Set 1 x 20 reps with 80lbs

Set 2 x 20 reps with 80lbs

Set 3 x 20 reps with 80lbs

 

*Use a wide grip and keep elbows up and flex your rear delts on each rep.

 

Here is a video:

[youtube=https://www.youtube.com/watch?v=A-7TZ5GP8lQ]

 

That concluded this chest and shoulder workout.

 

Train hard!

Mark