The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym.  Christina joined me and here is the workout...

 

Barbell Bench Press w/Chains

 

I used the following items from Elitefts:

Carabiners: https://www.elitefts.com/carabiner-4-pack.html.

EZ Load Loading Strap: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.

 

Set 1 x 12 reps with 135lbs (warm-up)

Set 2 x 10 reps with 155lbs (warm-up)

Set 3 x 8 reps with 225lbs (warm-up)

Set 4 x 6 reps with 225lbs + 1 set of chains

Set 5 x 6 reps with 225lbs + 2 sets of chains

Set 6 x 6 reps with 225lbs + 3 sets of chains

Set 7 x 6 reps with 225lbs + 4 sets of chains

 

*The key here is to perform several warm-ups focusing on explosive concentrics.  Once you’re up to medium weight begin adding chains for sets of 6 reps. Drive the weight up hard even though you’ll lose speed towards the final sets.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=qKh8sjlV7h0]

 

Decline Dumbbell Press

 

Four sets to failure with 90lbs

 

*The key here is to go to failure with a continuous rep tempo.  I got about 13 reps on my first set and failed around 6 on my 4th.

 

Pronated Grip Incline Cable Flyes

 

Fours sets of 10 reps with 40lbs

 

*Set up an incline utility bench in a cable crossover.  Grab the actual cable without an attachment and maintain a pronated hand position.  Lift your sternum and flex hard in the contracted position.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=zZEYC67Eo2k]

 

Cable Side Laterals

 

Four sets of 20+ reps with 15lbs

 

*Grab the cables without an attachment using your thumb through the carabiners.  Make sure the cables cross (right hand hold let cable pulley) behind your back. Don’t go heavy because you need to get at least 20-25 reps.  If you fail before 20 reps do partials. These will burn like crazy by the end. Enjoy!

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=2vYg9znzBy8]

 

Single Arm Rear Delts

 

I used a rope attachment, grabbed with one hand, bent over and from the lower pulley position - FYI.

 

Four sets of 15+ reps with 30lbs

 

*Crank out these reps, but accentuate the contraction for a split section on each rep.  Take very minimal rest periods between sets.

 

Triceps Pad Press

 

These are done on a chin/dip assist machine - FYI.

 

Four sets of 7 reps with 85lbs

 

*Make sure your thumb and pointer finger meet, flare your elbows out and lean into the pad flexing hard in the contracted position.

 

American Gridiron Bar Extensions

 

Here is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.

 

Four sets of 8 with the bar only

 

*The key is to pump out 8 reps and then hold the bar in the stretched position for 10 seconds before pumping out another 8 reps.  In the video below I went for 8 sets of 8, but just did 4 rounds of this as a finisher today. The stretch was more intense than the reps!

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=7d9z_Y6FCcg&t=2s]

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark