The following details my chest, shoulder and triceps workout from Tuesday morning at Kirkland Gold’s Gym. I trained alone. Here is what I did…
Machine Flyes
Set 1 x 10 reps with 140lbs
Set 2 x 10 reps with 140lbs
Set 3 x 10 reps with 140lbs
Set 4 x 10 reps with 140lbs
*The key here today was to get a massive pump before going to pressing movements. Therefore, hold the contraction while flexing as hard as possible for a 2 second count on every rep. By the 3rd and 4th sets this will be super intense.
Hammer Strength Ground Base Floor Press
Set 1 x 12 reps with 1 plate/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 8 reps (failure) with 3 plates/side -> drop to 2 plates/side x 7 reps (failure)
*These are performed on a Hammer Strength Ground Base Squat/Lunge machine. Simply lay on the ground between the handles and perform your reps like a floor press. Pause at the bottom and then drive up hard. The distinction from a standard barbell floor press is your hands are in a neutral position. Work up in weight and then do one solid set to failure with a drop.
Incline Dumbbell Press
Set 1 x 6 reps with 90lbs
Set 2 x 6 reps with 100lbs
Set 3 x 6 reps with 110lbs
*The key here is to set a utility bench to a low incline and perform sets of 6 reps going up in weight until you barely get all six reps.
Superset: Stretch Push-ups & Machine Rear Delts
Stretch Push-ups x 12 reps with bodyweight
Immediately followed by…
Machine rear Delts x 15 reps with 140lbs
*Keep your chin up and sink down deep for a good stretch on the push-ups. Move straight to machine rear delts and use a weight in which you can hold the contracted position for a one second count on each rep, but barely get 15 total reps. Do this superset for 3 rounds.
Superset: Seated Dumbbell Side Laterals & Lying Dumbbell Triceps Extensions
Side Laterals x 12 reps with 30lbs
Immediately followed by…
Lying Triceps Extensions x 12 reps with 30lbs
*The idea is to sit down on a flat utility bench and perform at least 12 reps of dumbbell lateral raises. Immediately lay down and perform triceps extensions with the same weight utilizing a neutral hand position. Do this superset for 3 rounds.
This video shows the triceps exercise of this superset from a previous workout:
[youtube=https://www.youtube.com/watch?v=edd86bX2970]
Overhead Rope Extensions
I used a V-bar attachment here - FYI.
1 set to failure with 140lbs
*Go to failure and then hold the weight for a 10 second count in the stretched position. Immediately go again to failure and then stretch for a final 10 seconds. The goal is to finish off your triceps with a stretch-focused exercise.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
