The following details my chest, shoulder and triceps workout from this past Wednesday evening at Kirkland Gold’s Gym.  I continue to work with density training methods by doing as much work in a short period of time.  I went back to starting off with flat bench press, but jumped up in weight from a few weeks ago.  Here is what I did...


Dumbbell Bench Press


I performed a couple warm-up sets first - FYI.


Dumbbell Bench Press x 8 sets of 8 reps with 75lbs


*The goal here is to knock out 8 sets of 8 reps with minimal rest breaks.  I rested just long enough to let Christina do her set of 8 reps.  I went a little light previously when we trained with this exercise using dumbbells, but today my weight was nearly perfect as I barely got 8 reps on my last set.  Stop short of locking out on these to save your elbows and maintain continuous tension.


Incline Smith Press


I did one feeder set to get the bench in the proper position - FYI.


Incline Smith Press x 8 sets of 8 reps with 175lbs


*Bring the bar high on your chest.  I actually bring it to my chin.  Press short of locking out to save your elbows.  Rest no more than 20 seconds between sets.


Alternating: Machine Flyes & Stretch Push-ups


Machine Flyes x 8 reps with 150lbs

Immediately followed by…

Stretch Push-ups x 8 reps with bodyweight

Immediately repeat…


*Pump out the reps on the machine flyes, but pause in the stretched position for a split second on the stretch pushups.  The goal is to pump and then stretch the pecs.  Alternate back and forth with little to no rest until you’ve done each exercise 4 times.


Alternating: Rear Laterals & Behind-the-Neck Smith Press


Dumbbell Rear Laterals x 10 reps with 30lbs

Immediately followed by…

Behind-the-Neck Smith Press x 10 reps with 95lbs

Immediately repeat…


*Weight here was light, but the cumulative fatigue will catch up with you towards the end.  I did each exercise for 10 reps and 8 sets (16 total sets), alternating back-and-forth with little to no rest.


Alternating: Single Arm Triceps Pushdown & Overhead Extension


Single Arm Pushdown x 8 reps with 50lbs

Immediately followed by…

Overhead Extensions x 8 reps with 50lbs

Immediately repeat…


*The key here is to grab the upper cable pulley without an attachment and perform single arm pushdowns for 8 reps before immediately turning around (facing away from the weight stack), bending at the waist and do 8 reps of triceps extensions.  Turn back around for another 8 reps of pushdowns and then back around for 8 reps of extensions.  Basically you do two rounds with one arm before switching and doing two rounds with the other arm.  Do this 2 rounds, switch, 2 rounds sequence until you’ve done a total of 6 sets for each arm on each exercise.  Pump will be ridiculous!


That concluded this chest, shoulder and triceps workout.


Train hard!