The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym.  The workout was programmed by my coach, John Meadows, and I trained alone. Here’s what it included…

 

Machine Presses

 

Set 1 x 8 reps with 130lbs

Set 2 x 8 reps with 160lbs

Set 3 x 8 reps with 190lbs

Set 4 x 8 reps with 220lbs

Set 5 x 8 reps with 250lbs

 

*Last week we did presses with a neutral grip and today we do them with a pronate (overhand) grip.  Press and hold the contraction for 1 second when extended on every rep and go up until you can barely get all 8 reps.  I counted this as three working sets.

 

Incline Barbell Press

 

Set 1 x 8 pause reps with 185lbs

Set 2 x 8 pause reps with 205lbs

Set 3 x 8 pause reps with 225lbs

Set 4 x 6 reps with 255lbs

Set 5 x 6 reps with 275lbs

 

*The key here is to bring the bar down to about an inch above your upper chest and pause for a 1 second count before driving the weight up explosively for 8 reps.  Do 3 sets in this manner while going up in weight and then switch to normal reps without a pause for sets of 6 reps on the last 2 of 5 working sets.  On these sets stop about an inch above your chest and drive to ¾ lockout.

 

Incline Dumbbell Fly

 

Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 60lbs

Set 3 x 10 reps with 50lbs -> drop to 40lbs x 10 reps

 

*Use a pronate grip on these again this week and use perfect form.  My first set felt too light so I went up on my second set and barely got 10 reps but wasn’t happy with my form.  I went back down on my last set to ensure perfect form and then did a drop set.

 

Dips

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Set 1 x 11 reps with bodyweight

Set 2 x 10 reps with bodyweight

Set 3 x 8 reps with bodyweight

 

*Feel free to use a cheater/assist machine here.  The goal is to get 10 reps on all sets.  I thought I could get them without assistance, but I missed hitting 10 reps on my last set.  The key is to work the bottom part of the movement to get a good stretch.

 

Dumbbell Side Laterals

 

Set 1 x 20 reps with 30lbs

Set 2 x 12 reps with 40lbs

Set 3 x 10 reps with 50lbs - > drop to 30lbs x 10 reps -> drop to 20lbs x 10 reps

 

*The goal here was 3 sets of 10 reps with a double drop set on your last set.  I went too light to start and did some higher rep sets working my way up in weight until the final one.

 

Machine Rear Delts

 

Set 1 x 30 reps with 100lbs

Set 2 x 30 reps with 100lbs

Set 3 x 30 reps with 100lbs

 

*Aim to hold the contraction for a split second on each rep to see how much pain your can endure!

 

Dead Squat Bar Standing Shoulder Presses

 

I used my T-Nation Dead Squat Bar on this exercise.  The bar weighs 69lbs - FYI.

 

Set 1 x 22 reps with the bar

Set the bar down and take 5 breaths

Set 2 x 14 reps with the bar

Set the bar down and take 5 breaths

Set 3 x 9 reps with the bar

 

*John called for 6-ways, but I opted for this exercise as it feels better on my shoulder joint and really lights up my delts.  Basically you are going to do 3 sets to failure and only set the bar down long enough to take 5 breaths (10 seconds) as your rest breaks.

 

V-Bar Pushdowns

 

Set 1 x 20 reps with 130lbs

Set 2 x 20 reps with 130lbs

Set 3 x 20 reps with 130lbs

Set 4 x 20 reps with 130lbs

 

*Keep your hands in close to your body and pump out the reps here today.  Blow them up and make it burn!

 

Seated Overhead EZ Bar Extensions

 

Set 1 x 8 reps with 80lbs

Set 2 x 8 reps with 80lbs

Set 3 x 8 reps with 80lbs

Set 4 x 8 reps with 80lbs

 

*The key here is to work the stretch at the bottom.  Three things help prevent this from tearing up my elbow joints - 1) performing the exercise once you have a fully pumped triceps, 2) grip the bar as hard as you can the entire time, 3) stop short of locking out at the top.

 

That concluded this primary chest, shoulder and triceps workout!

 

Train hard!

Mark