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