The following details my primary chest, shoulders and triceps workout from this past Monday evening at Kirkland Gold’s Gym. The workout was design by my coach, John Meadows, and I was training with Christina. Here is the workout…
Incline Dumbbell Press
Set 1 x 12 reps with 65lbs (warm-up)
Set 2 x 12 reps with 75lbs (warm-up)
Set 3 x 12 reps with 100lbs
Set 4 x 12 reps with 100lbs
Set 5 x 12 reps with 100lbs -> drop to 75lbs x 8 reps -> drop to 60lbs x 7 reps
*The key here is to lower the dumbbell slowly and drive to ¾ lockout before coming right back down. Maintain continuous tension on the pecs. On your last set do a drop and go to failure on each of the two drops.
Incline Smith Press
Set 1 x 10 reps with 225lbs
Set 2 x 10 reps with 245lbs
Set 3 x 10 reps with 245lbs
Set 4 x 10 reps with 245lbs -> drop to 155lbs x 8 reps
*Set up the bench at a low incline for this exercise. Stop short of touching the bar to your chest and press to ¾ lockout for continuous tension. On your final set do a drop and then perform full range reps by touching the bar to your chest and pressing to lockout and flexing hard in the contracted position. Be sure to take a substantial drop in weight.
Banded Hammer Decline Press
John called for a standard flat Hammer Press, but Gold’s Gym doesn’t have this piece so I did Decline Hammer Presses. I attached one of these bands to each handle: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 7 reps with 2 plates + bands each side
Set 2 x 7 reps with 2 plates + bands each side
Set 3 x 7 reps with 2 plates + bands each side
Set 4 x 7 reps with 2 plates + bands each side
*The bands should help facilitate an intense contraction. Flex and hold each rep for a split second in the contracted position.
Here is a video:
[youtube=https://www.youtube.com/watch?v=QAdrJnHiSZs]
HBT Flat Barbell Press
Set 1 x 5 reps with 135lbs + HBT w/25lbs each side
Set 2 x 5 reps with 135lbs + HBT w/25lbs each side
Set 3 x 5 reps with 135lbs + HBT w/25lbs each side
Set 4 x 5 reps with 135lbs + HBT w/25lbs each side
*I’m not a huge fan of flat barbell bench press since tearing my pec 5 years ago. Performing this exercise late in the workout helps, but I also implement HBT to make it more difficult with lighter weight.
Here is a video from a previous workout if you are unfamiliar with this training technique:
[youtube=https://www.youtube.com/watch?v=-pg69NjJbKY]
Dumbbell Side Laterals
Set 1 x 8 reps with 40lbs
Set 2 x 8 reps with 40lbs
Set 3 x 8 reps with 40lbs
Set 4 x 8 reps with 40lbs
*The key here is to keep rest breaks to 60 seconds or less between sets. Bring the dumbbells up to eye level, so slightly higher than shoulder level.
Cable Rear Delts
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 grab opposite sides of a cable cross-over; preferably without handles attached. Do controlled full range reps hinging at the shoulder joint and flexing your rear delt hard in the contracted position for a 1 second count.
Here is a video:
[youtube=https://www.youtube.com/watch?v=M-43MblRSMc]
V-Bar Triceps Pushdowns
Set 1 x 12 reps with 150lbs
Set 2 x 12 reps with 150lbs
Set 3 x 12 reps with 150lbs
*Lean forward slightly, but keep your elbows pinned to your sides and go through a full range of motion. Keep your rest breaks to 60 seconds or less.
Seated EZ Bar Overhead Extensions
Set 1 x 12 reps with 80lbs
Set 2 x 12 reps with 80lbs
Set 3 x 12 reps with 80lbs
*Grip the bar as hard as possible and focus on keeping your elbows back in line with your ears. Work the bottom ½ of the movement to really stretch your triceps on each rep.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark