The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym.  I trained with Christina and here is what our workout included...

 

Barbell Bench Press

 

Set 1 x 15 reps with 135lbs

Set 2 x 12 reps with 185lbs

Set 3 x 10 reps with 225lbs (first working set)

Set 4 x 8 reps with 245lbs

Set 5 x 6 reps with 265lbs

Set 6 x 5 reps with 295lbs

Set 7 x 4 reps with 295lbs

 

*I changed things up by starting here and working my way up in weight and down in reps.  Rest breaks were about 45 seconds.  Pause the weight briefly on your chest (maintain tension) and press to ¾ lockout on each rep.

 

Machine Flyes

 

Set 1 x 6 reps with 190lbs

Set 2 x 6 reps with 205lbs

Set 3 x 6 reps with 220lbs

Set 4 x 6 reps with 235lbs

 

*The key here is to use lower reps and work your way up in weight until your form is compromised or you hit failure.

 

Incline Dumbbell Press

 

Four sets of 12 reps with 65lbs

 

*Go back to higher reps here.  Pump them out non-stop, but with control.  The first couple sets should feel easy, but then fatigue will kick in.  I failed just before 12 reps on my final 2 sets - FYI.  Don’t rest longer than 45 seconds.

 

Alternating: Dumbbell Rear Laterals & Standing Alternating Dumbbell Press

 

Dumbbell Rear Laterals x 30 reps with 30lbs

Immediately followed by…

Standing Alternating Dumbbell Press x 8 reps with 40lbs

Immediately repeat…

 

*Aim for at least 15 full range reps on the dumbbell rear laterals before doing swing reps to get to 30 while lying face down on a utility bench.  On the standing presses hold one dumbbell at ear level, while you press and lower the other.  Alternate like this until you get 8 reps with each arm.

 

Lying Skull Crushers

 

I simply laid down on the ground here - FYI.

 

4 sets to failure with 80lbs

 

*Go to failure on each set allowing your elbows to flare slightly.  Drop the weight onto the ground and rest 20 seconds before going again to failure.  My reps ranged from 14 on my first set to 6 on my final set - FYI.

 

Machine Triceps Extensions

 

I believe the machine I used was by Life Fitness.  Palms face each other and your triceps rest on a pad similar to a preacher curl, but you push the weight away - FYI.

 

3 sets to failure + 10 partials with 90lbs

 

*The key here is to flex hard in the contracted position before lowering the weight with a slow eccentric.  Once you hit failure with perfect form do 10 partials out of the bottom almost like small pulses in which you let the weight really stretch your triceps on each one.

 

Train hard!

Mark