Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses

TAGS: overhead extensions, v-bar pushdowns, standing side laterals, machine rear laterals, bent over rear laterals, laterals, seated dumbbell press, hex press, Barbell Bench Press with Chains, workout of the day, Superset, triset, Cable Press, Dumbbell Press, WOD, triceps, Mark Dugdale, chest, bodybuilding, shoulder, push ups

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The following details my recent Workout of the Day featuring chest, shoulder, and triceps at Kirkland Gold’s Gym. Here is the workout...

Barbell Bench Press with Chains

I used a pair of elitefts chains.

  • Set 1 x 15 reps with 135 pounds (warm-up)
  • Set 2 x 10 reps with 185 pounds (warm-up)
  • Set 3 x 8 reps with 225 pounds (warm-up)
  • Set 4 x 6 reps with 225 pounds + 1 pair of chains
  • Set 5 x 6 reps with 225 pounds + 2 pairs of chains
  • Set 5 x 6 reps with 225 pounds + 3 pairs of chains
  • Set 5 x 6 reps with 225 pounds + 4 pairs of chains
  • Set 5 x 6 reps with 225 pounds + 5 pairs of chains

Perform a few warm-up/feeder sets to get the blood flowing before beginning to add chains to increase weight. I like chains because the weight unloads at the bottom in the transition point from eccentric to concentric contraction. Most injuries occur at this point. I tore my pec eight years ago, but I still train using techniques that minimize the risk of re-injury.

30-10-30 Cable Presses

  • Set 1 x 30-second eccentric + 10 reps + final 30-second eccentric with 90 pounds
  • Set 2 x 30-second eccentric + 10 reps + final 30-second eccentric with 90 pounds

There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.

Hex Press

  • Set 1 x 12 reps with 50 pounds
  • Set 2 x 10 reps with 60 pounds
  • Set 3 x 8 reps with 70 pounds

The contraction on these, particularly the inner pecs, is intense. The idea is to smash two dumbbells together and slowly lower them to your chest before driving the weight back up with your hands in a neutral position. The dumbbells create instability, which aids muscle recruitment.

Superset: Bent-Over Rear Laterals and Seated Dumbbell Press

  • Rear Laterals x 15 reps + 10-second isohold with 30 pounds
  • Immediately followed by…
  • Seated Dumbbell Press x 8 reps with 60 pounds

Bend at the waist and perform a solid 15 reps of rear laterals ending in the contracted position for a 10-second isohold. Drop the dumbbells and grab another heavier pair for seated overhead presses. On the overhead presses, the key is to press both dumbbells overhead to three-fourths lockout. Hold one side in this position while lowering and pressing back up the opposite side. Alternate back and forth in this fashion until you’ve performed eight reps with each arm. Do this superset three times total.

Superset: Machine Rear Laterals and Standing Side Laterals

  • Machine Rear Laterals x 15 reps with 130 pounds
  • Immediately followed by…
  • Standing Side Laterals x 15 reps with 20 pounds

One more superset to finish off delts. Begin again by targeting the posterior deltoid first with machine rear laterals. Immediately move to standing side laterals with dumbbells and focus on slowly lowering the weight with a three-second count. Do not use any momentum. Only two rounds of this superset.

Triceps Triset: V-Bar Pushdowns, Narrow Push-Ups, and Overhead Extensions

  • V-Bar Pushdowns x 6-10 reps with 150 pounds
  • Immediately followed by…
  • Narrow Push-Ups x 6-10 reps with bodyweight
  • Immediately followed…
  • Overhead Extensions x 6-10 reps with 110 pounds

Use the same V-bar attachment on an upper pulley for the first and last exercise. Use perfect form on the pushdowns and only go to 90 degrees at your elbow joint to ensure continuous tension. Immediately drop down and knock out as many close/narrow hand position push-ups as possible. Finish with overhead extensions focusing on the stretch. Perform this triset for three rounds.

That concluded this Workout of the Day.

Train hard!

Mark

Leg Workout of the Day with Cambered Bar and Ground Base Squats

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