The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. This was the night prior to my family and I leaving for an 8 day vacation to Kailua, HI. I’m not sure about gym accessibility where we are staying so I didn’t want to miss this training session. I worked out alone and here is what I did…
Barbell Bench Press
Set 1 x 20 reps with 135lbs (warm-up/pre-pump)
Set 2 x 15 reps with 185lbs (warm-up/pre-pump)
Set 3 x 10 reps with 225lbs (warm-up/pre-pump)
Set 4 x 5 reps with 245lbs
Set 5 x 5 reps with 245lbs
Set 6 x 5 reps with 245lbs
Set 7 x 5 reps with 245lbs -> drop to 135lbs x 14 reps (near failure)
*I started with flat bench which I normally avoid due to a pec tear I suffered 6 years ago. I didn’t go heavy and also started with higher reps to pre-pump my pecs and ensure I was plenty warm. I didn’t push the weight on my 4 working sets of 5 reps either. The key on the working sets is to briefly pause the bar on your chest before driving it up explosively and stopping short of lock-out on every rep. I finished with a large drop in weight and then performed guillotine presses by bringing the bar to my chin/neck area. Do not do these with heavy weight!
Incline Dumbbell Presses
I used a semi-neutral grip here - FYI.
Set 1 x 7 reps with 85lbs
Set 2 x 7 reps with 85lbs
Set 3 x 7 reps with 85lbs
Set 4 x 7 reps with 85lbs
*The key here is to not over-stretch at the bottom and press short of lock-out. This will ensure constant tension on your pecs throughout the entire set.
Superset: Dumbbell Rear Laterals & Stretch Push-ups
Dumbbell Rear Laterals x 20 reps with 30lbs
Immediately followed by…
Stretch Push-ups x 10-14 reps (failure)
*Accentuate the contracted position on the dumbbell rear laterals for as many reps as possible until you’re forced to pump them out due to fatigue. I did these lying face down on an incline bench. Immediately move to stretch push-ups between benches if possible and go to failure. I got between 10-14 reps here. Perform this superset for 4 rounds.
Standing Smith Machine Front Presses
Set 1 x 20 reps with 65lbs
Set 2 x 16 reps with 85lbs
Set 3 x 10 reps with 105lbs
Set 4 x 6 reps with 105lbs
*Basically just stand and do shoulder presses bringing the bar down to nose level in the front using a Smith Machine. For whatever reason these burned like crazy today. Aim for 10+ reps going up in weight each set. I stayed with the same weight on my final set because I knew I was too fatigued.
Superset: Single Handle(s) Supinated Grip Pushdowns & Chin/Dip Assist Machine Pushdowns
Single Handle(s) Supinated Grip Pushdowns x 8 reps with 70lbs
Immediately followed by...
Chin/Dip Assist Machine Pushdowns x 8 reps with 75lbs
*Using separate handles and an underhand grip on the first exercise. Spread the handles and flex as hard as possible in the bottom/contracted portion of each rep. Immediately go to the chin/dip assist machine and push down on the assist pad. The key is keep your palms close together, lean into the weight, and allow your elbows to flare at the top. Perform this superset for 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train Hard!
Mark