Chest, Shoulder & Triceps Training

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


Superset: Machine Chest Press & Machine Flyes


I performed a few rounds of warm-up/feeder sets before beginning what’s listed below - FYI.


Machine Chest Press x 8 reps with 230lbs

Immediately followed by…

Machine Flyes x 8 reps with 150lbs


*I set up the chest press to prevent over-stretching my shoulder joint at the bottom of the movement.  The key is to press to just short of locking out to maintain continuous tension. Move straight to machine flyes and keep your sternum lifted to get a good stretch and maintain tension on your pecs.  I performed this superset for 3 rounds.


Decline Dumbbell Press


Set 1 x 8 reps with 85lbs

Set 2 x 8 reps with 85lbs

Set 3 x 8 reps with 85lbs


*Select a weight in which you can get three sets of 8 reps with 45 second rest breaks.  Control the descent and flex hard in the contracted position.


Steep Incline Smith Presses


Set 1 x 10 reps with 185lbs

Set 2 x 10 reps with 185lbs

Set 3 x 10 reps with 185lbs


*Set up an incline on the smith machine at a steep angle.  The goal is to hit anterior delts and upper pecs simultaneously.


Here is a video:



Superset: Rear Laterals & Seated Side Laterals


Rear Laterals x 20 reps with 30lbs

Immediately followed by…

Seated Side Laterals x 12 reps with 30lbs


*The idea here is crank out a set of rear laterals laying face down on an inclined utility bench and immediately turn around and perform seated side laterals with the same weight.  Three rounds of this superset and the pump will be excruciating.


Skull Crushers


I used an EZ bar while lying directly on the floor for this exercise - FYI.


Set 1 x 8 + 3 reps with 90lbs

Set 2 x 7 + 2 reps with 90lbs

Set 3 x 6 + 1 rep with 90lbs

Set 4 x 6 + 1 rep with 90lbs


*The key here is to lay on the floor and bring the bar down to your forehead before pressing it up and flexing your triceps as hard as possible.  Once you approach failure, drop the bar on the floor above your head and rest 15 sets before doing the additional reps listed above.


That concluded this chest, shoulder and triceps workout.


Train hard!


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