The following details my chest, shoulder and triceps workout from this past Wednesday evening at Kirkland Gold’s Gym. Density training absolutely destroys my chest so I mostly stuck with it for this workout. Here is what I did...
Smith Flat Bench Press
I performed a couple feeder sets first - FYI.
Smith Flat Bench Press x 8 sets of 8 reps with 235lbs
*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 began failing short of 8 reps on the last 2 sets. Stop short of locking out on these to save your elbows and maintain continuous tension.
Incline Dumbbell Press
Set 1 x 6 reps with 100lbs
Set 2 x 6 reps with 100lbs
Set 3 x 6 reps with 100lbs
*I switched things up here in terms of rest breaks and went back to 90-120 seconds. Press short of locking out to save your elbows. These felt ridiculously heavy after 8 sets of 8 reps on flat bench, ugh!
Incline Cable Flyes
Incline Cable Flyes for 6 sets of 10 reps
*The key here is to grab the cable without an attachment and keep your palms facing away from you (pronate position). The contraction should be intense at the top. Christina and I alternated back-and-forth with only enough rest for the other person to do their set.
Seated Dead-Squat Bar Presses
I used my T-Nation Dead-Squat Bar for this exercise - FYI.
Dead-Squat Bar Press for 8 sets of 8 reps
*The bar weighs 69lbs and I didn’t add any plates. Rather the goal is cumulative fatigue so I did 8 reps and rested 10 seconds before going again. Do this for 8 sets. You could use a barbell or dumbbells if you don’t have access to a Dead-Squat Bar. My preference would be for you to use dumbbells using a neutral hand position on the presses.
Seated Dumbbell Side Laterals
Side Laterals for 8 sets of 8 reps with 22.5lbs
*Weight here was light, but we are after cumulative fatigue as with the previous exercise so keep rest periods to 15 seconds.
Triceps Tri-Set Circuit: Rope Pushdowns - Straight Bar Pushdowns - Dips Between Benches Pushdown & Overhead Extension
Rope Pushdown x 8 reps with 50lbs
Immediately followed by…
Straight Bar Pushdown x 8 reps with 130lbs
Immediately followed by…
Dips x 8 reps with bodyweight only
*The key on the rope pushdowns is to lean forward at the waist while standing back from the weight stack. Bring your hands to about forehead level and then extend down flexing your triceps hard in the contracted position. Nothing special on the straight bar pushdowns or the dips other than keep moving between exercises with minimal rest. Do this tri-set for 4 rounds.
That concluded this chest, shoulder and triceps workout.