The following details my primary chest, shoulder and triceps workout from this past Monday night at Kirkland Gold’s Gym. The workout was designed by John Meadows with a few of my personal touches thrown in. Christina and my youngest daughter Julia joined me for the workout.
Flat Dumbbell Press
Set 1 x 8 reps with 60lbs (warm-up)
Set 2 x 8 reps with 70lbs (warm-up)
Set 3 x 8 reps with 80lbs (warm-up)
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 120lbs
Set 6 x 8 reps with 130lbs
Set 7 x 7 reps with 140lbs -> drop to 110lbs x 7 reps -> drop to 80lbs x 7 reps
*The key here is to go up in weight doing sets of 8 reps until you hit a really tough set. At that point proceed with a drop set, dropping twice. On the initial set and first drop press to ¾ lockout, but on the final drop aim for full range reps.
Here is a video of my drop set. Never mind my buddy Lee twerking in the background…he’s an attention whore, lol, but was at least gracious enough to help hand me the 140’s so I didn’t throw my back out!
[youtube=https://www.youtube.com/watch?v=Ms8xekdzgRQ]
Incline (HBT) Barbell Bench Press
HBT stands for Hanging Band Technique. I love using this technique on secondary workouts with a lighter weight and 25lbs hanging from bands. Today I used HBT on incline bench because John called for pause reps with a shoulder saver pad (https://www.elitefts.com/eliteftstm-shoulder-saver-pad.html) which I didn’t have. I did, however, use these bands in which to hang 10lb plates: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 8 reps with 225lbs + 20lbs HBT (10’s on each side)
Set 2 x 8 reps with 225lbs + 20lbs HBT (10’s on each side)
Set 3 x 8 reps with 225lbs + 20lbs HBT (10’s on each side)
Set 4 x 8 reps with 225lbs + 20lbs HBT (10’s on each side)
*The key here is to pause the weight at the bottom for a split second and then drive up explosively. Aim for 8 reps for 4 sets.
Here is a video:
[youtube=https://www.youtube.com/watch?v=g4tv7U88Sd8]
Barbell Bench Press
Set 1 x 8 reps with 225lbs
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 225lbs
Set 4 x 8 reps with 225lbs
*Aim for perfect reps on these as well with a slight pause at the bottom of each rep.
Incline Cable Flyes
Set 1 x 15 reps with 40lbs
Set 2 x 15 reps with 40lbs
Set 3 x 15 reps with 40lbs
*Use a slight incline, a full range of motion and squeeze for 1 second in the contracted position on each rep. These were really hard as my chest was fried by this point!
Machine Rear Delts
Set 1 x 15 reps with 120lbs
Set 2 x 15 reps with 120lbs
Set 3 x 15 reps with 120lbs
*The key here is to perform this rest-pause style. Take the weight back and flex hard, then lower it until the weight stops, pause, and fire it back out and hold the contraction again.
Dumbbell Side Laterals
Set 1 x 8 reps with 30lbs
Set 2 x 8 reps with 30lbs
Set 3 x 8 reps with 30lbs
Set 4 x 8 reps with 30lbs
*Take the weight up and pause at the top for a 1 second count on each rep. Make this burn via perfect form and no momentum!
Triceps Triset: Rope Pushdowns, Bench Dips, Overhead V-Bar Extensions
Rope Pushdown x 12 reps with 110lbs
Immediately followed by…
Bench Dips x 10 reps with bodyweight
Immediately followed by…
Overhead Extensions x 10 reps with 110lbs
*Perform the triset for a total of 3 rounds. The key on the rope pushdowns is to hold and flex in the contracted position for a 1 second count, on the bench dips sit back a bit at the top to facilitate a better contraction and on the overhead extensions really work the stretch by pausing for a 1 second count in the stretched position and extend short of locking out.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark
Do you feel that training shoulders after chest will provide enough delt stimulation for someone who still needs to develop that area.
Do you pair the two body parts to provide more rest for your delts or because you already have excellent delt development?
Thanks in advance.
Personally my delts respond best when training for a pump. They are already pre-fatigued when training chest so it only makes sense to hit them the same day. Training frequency is also important if you are trying to bring up a body part, providing pre/intra-workout nutrition is on point. My delts are directly trained 2 times per week and indirectly another 2 times as follows: Directly - Primary and secondary shoulder workouts; Indirectly - Primary and secondary back workouts.
You could prioritize your delts with their own training day. However, don't lose sight of the fact that more frequent sessions will likely yield better results than less frequent and longer sessions.
Hope this helps!
Mark