The following details my primary chest, shoulder and triceps workout from this past Monday at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, and I was training with Christina. Here is the workout…
Machine Press
Set 1 x 15 reps with 160lbs (warm-up)
Set 2 x 12 reps with 170lbs (warm-up)
Set 3 x 10 reps with 180lbs (warm-up)
Set 4 x 8 reps with 220lbs
Set 5 x 8 reps with 220lbs
Set 6 x 8 reps with 230lbs
Set 7 x 8 reps with 240lbs
*The key here after warming up is to perform pause reps. I used a machine in which the range of motion could be limited. It’s best not to allow your elbows to go beyond a 90 degree angle at the bottom because of the undue stress on the shoulder joint. Press the weight smoothly and lower until it bottoms out, pause 1 second, press again, etc.
Incline Barbell Press
Set 1 x 5 reps with 225lbs (feeder set)
Set 2 x 5 reps with 245lbs
Set 3 x 5 reps with 245lbs
Set 4 x 5 reps with 245lbs
Set 5 x 5 reps with 245lbs
Set 6 x 5 reps with 245lbs
*The key here is to perform pause reps again. Bring the bar down to about 1 inch above your chin, pause for a 2 second count, drive the weight up to ¾ lockout and come back down. Perform all reps in this manner for 5 sets of 5 reps.
Flat Dumbbell Press
Set 1 x 8 reps with 100lbs
Set 2 x 8 reps with 100lbs
Set 3 x 8 reps with 100lbs -> drop to 80lbs x 7 reps -> drop to 60lbs x 6 reps
*Select a weight in which you hit failure at about 10 reps. I obviously was overzealous and was only able to get 8 reps on each set before hitting failure. Finish with a double drop set to failure on each drop.
Cable Side Laterals
Set 1 x 20 reps with 30lbs
Set 2 x 20 reps with 30lbs
Set 3 x 16 reps with 30lbs
Set 4 x 13 reps with 30lbs
*Do the same thing as last week's training log, but go a little heavier and don’t worry if you lose some reps along the way. Bring the handle out to your side to about the level of the top of your head in terms of rep range. After performing each side rest only about 15 seconds and go again.
Machine Rear Laterals
Set 1 x 25 reps with 120lbs
Set 2 x 25 reps with 120lbs
Set 3 x 25 reps with 120lbs
*Take your time and flex hard on all your reps.
Machine Shoulder Press
I used a unilateral shoulder press machine. Weight listed is per each side – FYI.
Set 1 x 8 reps with 70lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 90lbs
Set 4 x 6 reps with 95lbs
*Aim for 8 reps going up in weight until you hit failure. Lower the weight with control and then drive up and contract your delts hard at the top.
Triceps Pushdowns
Set 1 x 15 reps with 110lbs
Set 2 x 12 reps with 130lbs
Set 3 x 10 reps with 150lbs
Set 4 x 8 reps with 160lbs
*The key here is to stand away from the weight stack a bit so you can lean forward a little more than 45 degrees. Allow the bar to come up towards your forehead before driving it straight down and flexing your triceps in the contracted position. I love the feel of these!
Seated Overhead Extensions
Set 1 x 10 reps with 130lbs
Set 2 x 10 reps with 130lbs
Set 3 x 8 reps with 130lbs
Set 4 x 6 reps with 130lbs
*I used a V-bar from a semi-seated position. The key is to extend the weight up overhead stopping short of lockout and coming right back down accentuating the stretch. Aim for sets of 10 reps, but use short rest breaks. If you lose reps that’s okay.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark