The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym.  Christina continues to lay low from surgery, so I trained alone. Here is what I did…

 

Machine Chest Press

 

Set 1 x 14 reps with 120lbs (warm-up)

Set 2 x 12 reps with 150lbs (warm-up)

Set 3 x 8 reps with 180lbs

Set 4 x 8 reps with 210lbs

Set 5 x 8 reps with 240lbs

Set 6 x 8 reps with 270lbs

Set 7 x 8 reps with 300lbs -> drop to 200lbs x 8 reps -> drop to 100lbs x 10 reps

 

*Perform a few warm-ups and then crank out 5 working sets going up in weight each time.  Finish with two drops to extend your final set.

 

Incline Banded Dumbbell Presses

 

I used this band:https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 12 reps with 80lbs + band

Set 2 x 12 reps with 80lbs + band

Set 3 x 11 reps (failure) with 80lbs + band

 

*I’m still loving the contraction on these.  I dropped the weight down a bit from recent workouts along with the banded tension and increased the reps to 12.  Press just shy of locking out and flex hard at the top on every rep; the band will help in this regard.

 

Here is a video from a previous workout:

 

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

 

 

Cable Flyes

 

I used a cable crossover for this exercise today - FYI.

 

Three sets of 10 reps with 60lbs

 

*The key here is attach the D handles to the upper pulley location, grab the handles, bend at your waist, get a good stretch across your chest at the start of the movement and flex hard in the contracted position.  Also, literally cross your hands over each other alternating which hand is out in front on each rep for a more intense contraction.

 

Superset: Cable Rear Laterals & Machine Shoulder Press

 

Cable Rear Laterals x 20-30 reps with 20lbs

Immediately followed by…

Machine Shoulder Press x 8 reps with 100lbs

 

*The key on the rear laterals is to grab the cable from the upper pulley position without a handle attached.  Right hand grabs the left side and the left hand grabs the right. Maintain a slight bend in your elbows as you work your rear delts.  Flex and hold the contracted position for a 1 second count on each rep for the first 10-15 reps and then pump out as many as possible. I got 20-30 reps on each set.  Immediately go to the machine presses and go for sets of 8 reps. I used a unilateral machine so the weight listed is per each side. Do this superset for 3 rounds.

 

Shoulder 6-Ways

 

Three sets of 10 reps with 7.5lbs

 

*These burn like crazy.  Rather than try to explain, take a look at the video below from a previous workout.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=Bams67RIe6Q&t=2s]

 

Superset: Pronate Grip Banded Triceps Kickbacks & Dumbbell Overhead Extensions

 

Triceps Kickbacks x 6-6-6 reps with bands

Immediately followed by…

Dumbbell Overhead Extensions x 8 reps with 60lbs

 

*Check out the video from a previous workout below for the banded kickbacks.  I did three rounds of 6 reps and then went straight to seated overhead dumbbell extensions.  The kickbacks are designed to fill your triceps with blood and the focus on the extensions is to stretch.  Don’t go heavy on the overhead extensions and pause in the stretched position on each rep. Perform this superset for 3 rounds.

 

Here is a video to give you an idea of the set-up on the banded kickbacks:

 

[youtube=https://www.youtube.com/watch?v=hI4m843sKhw]

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark