Chest, Shoulder & Triceps Workout

The following details my recent chest, shoulder and triceps workout from Kirkland Gold’s Gym.  I mostly trained alone and here is what I did…

 

Decline Dumbbell Press

 

Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 60lbs

Set 3 x 10 reps with 70lbs

Set 4 x 10 reps with 80lbs

Set 5 x 9 reps with 90lbs

 

*Lower the weight with control for a 2 second count before driving the weight up.  The idea is to accentuate the negative and make the weight difficult. Continue going up in weight until you fail to maintain this rep tempo for 10 reps.

 

Here is a video showing the rep tempo:

 

 

Smith Machine Floor Presses

 

Set 1 x 6 reps with 225lbs

Set 2 x 6 reps with 275lbs

Set 3 x 6 reps with 315lbs

 

*Floor presses are done by literally laying on the floor.  Lower the weight, pause as your triceps are on the ground and then drive the weight up.  Not having someone to spot me I decided to used a smith machine.

 

Here is a video from a previous workout in a cage:

 

 

Superset: Machine Flyes and Wide Grip Incline Press

 

Machine Flyes x 8 reps with 160lbs

Immediately followed by…

Wide Grip Incline Press x 10 reps with 135lbs

 

*Start with machine flyes and hold the contraction for a split second on each rep.  Immediately move to an incline bench and use a very wide grip. Lower the weight with control and press short of locking out.  Keep the bar moving continuously and don’t use heavy weight. I did this superset for 3 rounds.

 

Banded Incline Dumbbell Press

 

I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.

 

One set to failure with 50lbs

 

*Hook the band on your thumbs and have it across your back to create tension throughout the movement and overload the contracted position.  Go to failure. I got about 14 reps.

 

Machine Rear Laterals

 

Set 1 x 20 reps with 130lbs

Set 2 x 20 reps with 130lbs

Set 3 x 20 reps with 130lbs

 

*Three solid sets of 20 reps, holding the contraction for a split second on each rep.

 

Superset: Machine Shoulder Press & Machine Side Laterals

 

Machine Shoulder Press x 10 reps with 90lbs

Immediately followed by…

Machine side Laterals x 10 reps with 80lbs

 

*Face the bench on the shoulder presses for a more natural pressing position.  Don’t overstretch at the bottom. Move straight to machine side laterals for 10 reps.  I did this superset for 3 rounds.

 

Close Grip Bench Press

 

Set 1 x 6 reps with 135lbs

Set 2 x 6 reps with 135lbs

Set 3 x 6 reps with 135lbs

Set 4 x 6 reps with 135lbs

 

*My triceps were heavily fatigued by the time I got to this exercise so I did 4 sets of 6 with light weight and short rest breaks.  Only rest 30 seconds between sets. Also, pause at the bottom of each rep and allow the weight to briefly stretch your triceps.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark

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