The following details my main chest, shoulder & triceps workout for the week. I performed it on Wednesday night at Kirkland Gold’s Gym. The workout was based on a John Meadows program, but I made a few modifications. I trained with my bride and here is the workout…
Neutral Grip Dumbbell Incline Press
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 60lbs
Set 3 x 8 reps with 70lbs
Set 4 x 8 reps with 90lbs
Set 5 x 8 reps with 95lbs
Set 6 x 8 reps with 100lbs
*I worked up in weight doing sets of 8 reps with perfect form until I reached a point where I could barely get all 8 reps. Use a neutral grip, open your chest up at the bottom and drive to lockout flexing your chest hard at the top. I counted this as 3 working sets.
Smith Machine Incline
I set the bench so it was at a high incline angle this week - FYI.
Set 1 x 12 reps with 205lbs
Set 2 x 10 reps with 225lbs
Set 3 x 8 reps with 245lbs
Set 4 x 6 reps with 255lbs
*Pyramid up in weight and down in reps. Aim for sets of 12, 10, 8 and 6 reps each. Use the standard form bringing the bar to about 1 inch above your chin and driving to ¾ lockout.
Pronated Grip Incline Cable Flyes
John called for dumbbells here, but I thought up this new variation which I actually liked much better than dumbbells - FYI.
Set 1 x 10 reps with 40lbs
Set 2 x 10 reps with 40lbs
Set 3 x 10 reps with 40lbs
*Similar to what we’ve been doing with dumbbells, but with cables. It felt safer on my shoulders and the contraction was awesome.
Here is a video:
[youtube=https://www.youtube.com/watch?v=OHYemTKTwx8]
Superset: 5-4-3 Machine Rear Delts & Dips
5-4-3 Machine Rear Delts x 5-4-3 reps with 115lbs
Immediately followed by…
Dips x 6 reps with body weight
*The key on the rear delts is to hold the contraction on one side while doing 5 reps on the other, then switch and continue alternating until you’ve done 5, 4 and 3 reps with each arm. The time under tension is bad ass - you’ll see! I included a superset with dips primarily to stretch my pecs, therefore sink into the bottom and stretch for a 1 second count on each rep. I did the superset for 4 rounds.
Here is a video of the rear delt 5-4-3’s:
[youtube=https://www.youtube.com/watch?v=4sLi7UxJWNk]
5-4-3 Dumbbell Side Laterals
Set 1 x 5-4-3 reps with 17.5lbs
Set 2 x 5-4-3 reps with 17.5lbs
Set 3 x 5-4-3 reps with 17.5lbs
*The key here is get a massive pump. You now know the 5-4-3 concept so employ the same technique on side laterals!
Triceps Skull Crushers
Set 1 x 14+3 reps with 70lbs
Set 2 x 11+2 reps with 70lbs
Set 3 x 10+2 reps with 70lbs
*Your triceps should be warm, but don’t get crazy with the weight here. Use an EZ Curl bar. I want perfect form using a slow eccentric on each rep. Once your form fails on skull crushers, add a few close grip presses with the same weight.
Superset: Supinated Grip Single Handle Pushdowns & Pronated Grip Pushdowns
Supinated Grip Single Handle Pushdowns x 8 reps with 60lbs
Immediately followed by…
Supinated Grip Single Handle Pushdowns x 6 reps with 60lbs
*The key here is to hold the contraction and flex your triceps as hard as humanly possible on every rep for a 1-2 second count. Stretch out your triceps well after doing this superset for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark