The following details my chest, shoulder and triceps workout from this past Monday evening at Kirkland Gold’s Gym. I’m presently not on any specific program by John Meadows simply because I’m going to take a few weeks and tone down the intensity and volume a bit. I’ve been grinding in the gym and via my diet for roughly 30 weeks by my decision to compete in the Olympia and need a small break. Some guys completely refrain from training, but I would go insane. I’m simply going to listen to my body and back off as needed. Here is the workout…
Elitefts American Gridiron Bar Incline Press
Here is the exact bar I used: https://www.elitefts.com/american-gridiron-bar.html. The bar weighs 40lbs – FYI.
Set 1 x 18 reps with 130lbs (warm-up)
Set 2 x 12 reps with 180lbs (warm-up)
Set 3 x 8 reps with 220lbs
Set 4 x 8 reps with 220lbs
Set 5 x 8 reps with 220lbs
*Using this bar on an incline was new to me, but I really enjoyed the feel. The key was to move a medium weight for sets of 8 reps whereby I didn’t hit failure or compromise my form.
HBT Flat Barbell Press
Hanging Band Technique (HBT) is something I picked up from an article on T-Nation – FYI. I love this technique, but changed things up a bit by hanging 35lb plates from each side utilizing a little thicker band which is available here: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 10 reps with 135lbs and 70lbs (HBT)
Set 2 x 10 reps with 135lbs and 70lbs (HBT)
Set 3 x 10 reps with 135lbs and 70lbs (HBT)
Set 4 x 10 reps with 135lbs and 70lbs (HBT)
*The key here is to lower the weight with control, pause for a split second with the bar on your chest and then drive up explosively.
Superset: Machine Flyes & Band Pull Apart
I used this band: https://www.elitefts.com/pro-micro-resistance-band.html.
Machine Fly x 8 reps with 190lbs
Immediately followed by…
Band Pull Apart x 50, 40, 30 & 20 reps
*The key here is to grind out 8 reps with a medium to heavy weight on machine flyes while ensuring a good stretch in the extended position of each rep. Immediately go to the band pull apart; gripping the band slightly closer than shoulder width. Pull it apart so the bands touches your neck in the middle and then reverse the movement stopping short of losing tension on the band and rear delt before pulling the band apart again. Do this for 50 reps on the first set, 40 on the second, 30 on the third, and so forth. Alternating back and forth with machine flyes will give you a massive chest and rear delt pump!
Standing Smith Machine Over-&-Back Press
Set 1 x 8-10 reps with 115lbs
Set 2 x 8-10 reps with 115lbs
Set 3 x 8-10 reps with 115lbs
Set 4 x 8-10 reps with 115lbs
*The key here is to bring the bar from the front to the back by pressing it just enough to clear your head. This exercise is designed to place continuous tension on your delts and will burn like crazy. Don’t go too heavy and compromise form risking a shoulder injury.
Here is a video:
[youtube=https://www.youtube.com/watch?v=RnKKPKRUaoo]
Superset: Close Grip Bench & Machine Triceps Extensions
Close Grip Bench x 6-8 reps with 155lbs
Immediately followed by…
Machine Triceps Extensions x 10-12 reps with 85lbs
*My triceps were pretty trashed by this point, but the key was to aim for 6-8 reps on the close grip bench and 10-12 on the machine extensions. I didn’t bring the bar all the way to my chest on the close grip bench as it stresses my wrists too much. It’s ok to flare your elbows here and bring the bar down until your elbow joint is at 90 degrees, pause briefly and then extend your arms pressing the weight back up. Do the superset for a total of 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark