Due to requests for a look at some of my secondary workouts, I will be posting up my last two secondary chest, shoulder and triceps workouts below. I’m showing two to provide a greater insight into both the consistency and variety of secondary training sessions.
The focus of secondary workouts is to minimize taxing the central nervous system whatsoever. This means stopping short of failure, at times using lighter weight, utilizing explosiveness and ultimately training for a pump. Most intensity techniques are avoided, but I do like supersets when not taken to failure due to the massive pump they provide.
1.17.17 WORKOUT
Superset: American Gridiron Bench Press & Hex Press
This is the bar I used on flat bench: https://www.elitefts.com/american-gridiron-bar.html.
American Gridiron Bench Press x 12 reps with 130lbs
Immediately followed by…
Hex Press x 6 reps with 60lbs
*I used a very slow rep cadence on both exercises. I grabbed the second to last grip on the outside of the American Gridiron Bar. Hex presses are where you simply smash two dumbbells together with your palms in a neutral position and lower the weight to your chest and press back up without allowing the dumbbells to separate. I did this superset for 3 rounds.
Here is a video of a hex press from an older workout as a point of reference:
[youtube=https://www.youtube.com/watch?v=oBHvbxS_nRM]
Smith Machine Floor Press
Set 1 x 10 reps with 225lbs
Set 2 x 10 reps with 225lbs
Set 3 x 10 reps with 225lbs
*Lay on the floor and lower the weight until your elbows are resting on the floor, pause a brief second and then drive the weight up explosively.
Superset: Machine Rear Laterals & Machine Flyes
Rear Laterals x 20 reps with 115lbs
Immediately followed by…
Machine Flyes x 10 reps with 160lbs
*Basically you will use the same machine here for both exercises. Do 20 full range reps on rear delts and then immediately turn around and do 10 fly reps. Perform the superset for 4 rounds.
One Arm Dumbbell Side Laterals
I did these leaning away – FYI.
Set 1 x 25 reps with 25lbs
Set 2 x 15 reps with 25lbs
Set 3 x 10 reps with 25lbs
Set 4 x 10 reps with 25lbs
Set 5 x 10 partials with 25lbs
*The key here is to go from one side to the other back-and-forth non-stop for all 5 sets to achieve cumulative fatigue and a big delt pump.
Superset: Supinate Triceps Pushdowns & Overhead Extensions
Supinate Triceps Pushdowns x 10 reps with 70lbs
Immediately followed by…
Overhead Extensions x 20 reps with 70lbs
*Keep your elbows pinned to your sides as you do the pushdowns with a supinated grip (palms facing up). Immediately turn around and use the same straight bar attachment to do 20 reps of overhead extensions. If you fail to get all 20 reps with perfect form, just do partial reps. I did this superset for 4 rounds.
That concluded this day’s secondary workout. I typically rotate my exercise selection and often utilize things that were not in the same week’s primary workout – FYI.
1.24.17 WORKOUT
Dumbbell Fly/Hex Press
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
Set 4 x 10 reps with 50lbs
*This exercise is performed by doing a dumbbell fly and then pressing the dumbbells together at the top with your hands in a neutral position and going into a hex press. So each rep includes a fly and a hex press.
Superset: American Gridiron Bench Press & Machine Flyes
American Gridiron Bench Press x 10 reps with 130lbs
Immediately followed by…
Machine Flyes x 6 reps with 160lbs
*I used light weight on the American Gridiron Bench Press so I could perform the concentric phase on each rep as explosively as possible. The key is to move the bar as quickly as possible on the pressing portion of the rep only, while continuing to control the negative. Just pump out the reps on the flyes being sure you don’t hit failure. I did this superset for 3 rounds.
Cable Rear Delts
Set 1 x 30 reps with 20lbs
Set 2 x 30 reps with 20lbs
Set 3 x 30 reps with 20lbs
Set 4 x 30 reps with 20lbs
*Pump out as many full range reps as possible before switching to partials as you fatigue to get all 30 reps on each set.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=M-43MblRSMc]
Cable Side Laterals
Set 1 x 15 reps with 25lbs
Set 2 x 15 reps with 25lbs
Set 3 x 15 reps with 25lbs
Set 4 x 15 reps with 25lbs
*Stand with the cable behind your back and pump out 15 reps with short rest breaks between sets.
Superset: Dips & Straight Bar Triceps Pushdowns
Dips x 6 reps with bodyweight only
Immediately followed by…
Triceps Pushdowns x 12 reps with 140lbs
*Focus on using the triceps on the dips and accentuate the stretch portion (bottom) of the movement. Immediately move to the pushdowns and flex hard for a 1 second count in the contracted position on each rep. I performed the superset for 3 rounds.
Seated Dumbbell Overhead Extensions
Set 1 x 10 reps with 65lbs
Set 2 x 10 reps with 65lbs
Set 3 x 10 reps with 65lbs
*The key here is to really work the stretch. Weight is not super important and very heavy weight is discouraged. We want to fully stretch our already pumped triceps so pause briefly at the bottom on each rep and don’t worry about completely locking out at the top.
That concluded this secondary workout. I hope between these two examples you have a better idea of how I set up my secondary training sessions for chest, shoulders and triceps.
Train hard!
Mark