The following details my chest, shoulder and triceps workout from Sunday morning at Kirkland Gold’s Gym.  I trained alone, but with a little assistance from Christina. Here is what I did…


Flat Barbell Press w/Chains


I used these chains:


Set 1 x 12 reps with 135lbs (warm-up)

Set 2 x 10 reps with 185lbs (warm-up)

Set 3 x 8 reps with 225lbs (warm-up)

Set 4 x 6 reps with 225lbs + 1 pair of chains

Set 5 x 6 reps with 225lbs + 2 pairs of chains

Set 6 x 6 reps with 225lbs + 3 pairs of chains

Set 7 x 6 reps with 225lbs + 4 pairs of chains -> drop to 225lbs (no chains) x 8 reps


*I like chains because they make bench press safer out of the stretched/transitional position from eccentric to concentric.  Lower the weight with control and drive it back up as hard as possible. A a pair of chains each set until you barely get 6 reps, then finish with a drop set.


Decline Dumbbell Press


Set 1 x 8 reps with 90lbs

Set 2 x 8 reps with 90lbs

Set 3 x 8 reps with 90lbs


*The key is to select a weight in which you can get 3 sets of 8 reps with only 45 second rest breaks between each set.


Machine Incline Press


Set 1 x 6 reps with 100lbs

Set 2 x 6 reps with 100lbs

Set 3 x 6 reps with 100lbs


*Press just short of lockout and don’t overstretch at the bottom.  Use the same 45 second rest periods as on the previous set.


Superset: Machine Rear Laterals & Barbell Shoulder Press


Machine Rear Laterals x 20 reps with 130lbs

Immediately followed by…

Standing Overhead Barbell Press x 8 reps with 115lbs


*Get 20 reps on the rear laterals, even if they become partial reps towards the end.  Go straight to barbell presses for at least 8 reps. Rest about 30 seconds and go again.  Do this superset for 3 rounds.


Superset: Dumbbell Side Laterals & Lying Triceps Extensions


Dumbbell Side Laterals x 12-15 reps with 30lbs

Immediately followed by…

Lying Triceps Extensions x 8-12 reps with 30lbs


*Short on time I elected to superset my shoulder finishing exercise with a triceps exercise.  Perform the side laterals seated and then lay back and do triceps extensions with the same weight.  Accentuate the negative on the triceps movement. Do this superset for 4 rounds.


That concluded this chest, shoulder and triceps workout.


Train hard!