The following details my chest, shoulder and triceps workout from Thursday morning at Kirkland Gold’s Gym. I trained alone. Here is what I did…
Smith Incline w/Chains
I used these chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
This is great for loading them: 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 185lbs (warm-up)
Set 3 x 8 reps with 225lbs (warm-up)
Set 4 x 6 reps with 225lbs + 1 chain each side
Set 5 x 6 reps with 225lbs + 2 chains each side
Set 6 x 6 reps with 225lbs + 3 chains each side
Set 7 x 4 reps (failure) with 225lbs + 4 chains each side -> drop to 225lbs (remove chains) x failure -> drop to 135lbs x failure
*I used the smith machine and chains due to the fact I was training alone. Perform several warm-up/feeder sets and then start adding chains aiming for explosiveness. You will eventually lose rep speed and possibly hit failure like me. Once that happens drop the weight/chains twice to extend the set.
Banded Flat Dumbbell Presses
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 8 reps (failure) with 70lbs + band
Set 2 x 6 reps (failure) with 70lbs + band
Set 3 x 7 reps (failure) with 70lbs + band
*I was super weak on these as my triceps were pretty fatigued from the previous exercise. I also took short rest breaks. At any rate the key here is to hook your thumbs with the band and have it stretch across your back to facilitate a more intense contraction at the top. Perform 3 sets to failure.
Superset: Machine Rear Laterals & Machine Flyes
Rear Laterals x failure with 125lbs
Immediately followed by…
Machine Flyes x failure with 165lbs
*The key on both exercises is to hold the contraction for a 1 second count on every rep and go to absolute failure every time. I only did 2 rounds here today and failed around 15-20 reps on rear delts and 8-10 reps on flyes.
Seated Dumbbell Side Laterals
Set 1 x 26 reps (failure) with 20lbs
Set 2 x 14 reps (failure) with 27.5lbs
*Perform these seated to minimize swinging. Use perfect form and go until you absolutely cannot complete another rep for 2 sets.
Machine Cable Shoulder Press
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
*The key here is to maintain continuous tension by holding one side with your arm pressed up to within 10% of lock-out while performing a rep with the other. Alternate in this fashion until you’ve completed 10 reps with each side. Basically you are starting from the top position on the shoulder press and alternate reps.
Superset: Triceps Pushdowns & Dips Between Benches
Triceps Pushdown x failure with 120lbs
Immediately followed by…
Dips Between Benches x failure with bodyweight
*Utilize a straight bar and perform pushdowns with your palms facing down to failure (10-20 rep range) before moving straight to dips between benches to failure. Perform this superset for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark