The following details my primary chest, shoulder and triceps workout from this past Monday night at Kirkland Gold’s Gym.  I trained with Christina and the workout was designed by my coach, John Meadows.  Here is the workout…

 

Flat Dumbbell Press

 

Set 1 x 15 reps with 60lbs (warm-up)

Set 2 x 15 reps with 70lbs (warm-up)

Set 3 x 12 reps with 80lbs (warm-up)

Set 4 x 8 reps with 100lbs (warm-up)

Set 5 x 8 reps with 110lbs

Set 6 x 8 reps with 120lbs

Set 7 x 7 reps with 130lbs

 

*Do plenty of warm-up sets and then begin with sets of 8 reps until you hit a really tough set of 8 or failure.  Stop short of locking out at the top.

 

Smith Incline Bench

 

Set 1 x 10 (full) reps + 5 partials with 205lbs

Set 2 x 8 (full) reps + 4 partials with 225lbs

Set 3 x 6 (full) reps + 3 partials with 245lbs

Set 4 x 4 (full) reps + partials (failure) with 255lbs

 

*The key here is to perform full reps, stopping just short of lockout, and then add partials out of the stretched position as prescribed above.  On your last set do partials to failure.

 

Here is a video of set 3:

 

[youtube=https://www.youtube.com/watch?v=mq_Qb9udvLo]

 

Superset: Machine Flys & Pushups

 

Machine Flyes x 10 rep (2 sec contraction) + 10 (pump) reps

Then…

Pushups x Failure (12 to 6 reps for me)

 

*On the first 10 reps of the machine flyes hold the contraction for a 2 second count on each rep, then pump out another 10 reps even if they are partial reps.  Immediately move to pushups to failure.  I only got 12-6 reps on the pushups – FYI.  Perform the superset for 5 rounds.

 

Machine Rear Laterals

 

Set 1 x 15 reps with 130lbs

Set 2 x 15 reps with 130lbs

Set 3 x 15 reps with 130lbs

Set 4 x 15 reps with 130lbs

 

*I used the same form as last week performing super slow reps to create maximum tension through the entire range of motion.

 

Unilateral Shoulder Press Machine 5-4-3’s

 

I used a Hammer Strength Unilateral Shoulder Press Machine for this exercise.  Weight listed is per each side.  It was a deviation from John’s program – FYI.

 

Set 1 x 5-4-3 reps with 70lbs

Set 2 x 5-4-3 reps with 70lbs

Set 3 x 5-4-3 reps with 70lbs

Set 4 x 5-4-3 reps with 70lbs

 

*The key here is to press one arm up into a semi-locked position to ensure tension on a fully contracted deltoid while performing 5 full range reps with the other arm.  Immediately switch and hold the arm you were repping with in the contracted position while performing 5 reps with the other arm.  Alternate doing 4 full range reps while holding the other arm in the contracted position and then a final round for 3 reps.  After a 60 second rest break, repeat the 5-4-3 scheme for a total of 4 sets.

 

V-Bar Extensions

 

Set 1 x 15 reps with 160lbs

Set 2 x 15 reps with 160lbs

Set 3 x 15 reps with 160lbs

Set 4 x 15 reps with 160lbs

 

*Pump out these reps while keeping the bar close to your body.  Your triceps should already be warm from all the pressing movements previously performed, so no need for warm-up sets.

 

Lying Dumbbell Extensions

 

I honestly don’t even know what to call this exercise, but I included a video below to help show the form.  I’m guessing this wouldn’t be a good movement to do unless your triceps were already fatigued.  I don’t think this is exactly what John had in mind, but they felt good.

 

Set 1 x 10 reps with 30lbs

Set 2 x 10 reps with 30lbs

Set 3 x 10 reps with 30lbs

Set 4 x 10 reps with 30lbs

 

*Control the weight on the way down and contract hard as you extend the dumbbells up.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=YXrfGxcu3o4]

 

EZ Bar Floor Press

 

Set 1 x 12 reps with 100lbs

Set 2 x 10 reps with 100lbs

Set 3 x 8 reps with 100lbs

Set 4 x 6 reps with 100lbs

 

*The key here is to lie on the floor and use an EZ curl bar.  Bring the bar down to your upper chest/neck area, stopping short of touching the bar to your chest, and then press up in a straight, vertical line just short of locking out.  Set the bar down on the floor by your head between sets and rest only 20 second before going again.

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark