The following details my chest and shoulder workout from this past Monday night at Kirkland Gold’s Gym.  This is the first week of a new program by my coach, John Meadows.  Here is the workout…

 

Flat Dumbbell Press

 

Set 1 x 15 reps with 60lbs

Set 2 x 15 reps with 70lbs

Set 3 x 15 reps with 80lbs

Set 4 x 15 reps with 90lbs

Set 5 x 15 reps with 110lbs -> drop to 75lbs x 7 reps -> drop to 50lbs x 8 reps

 

*Work up in weight doing sets of 15 reps.  This is a lot of reps, but continue to go up and challenge yourself until you hit a weight in which you can barely get 15.  On the last set do a massive drop set and go to failure on each drop.

 

Incline Smith Press

 

Set 1 x 8 reps with 225lbs

Set 2 x 8 reps with 275lbs

Set 3 x 8 reps with 285lbs

Set 4 x 6 reps with 295lbs

 

*Stop short by an inch or so of touching the bar to your chest at the bottom and drive up to ¾ lockout at the top.  Stretch your pecs for 15 seconds between each set.

 

Incline Fly w/ Banded Resistance

 

John called for manual resistance on the fly, but Christina was off training arms so I improvised with this band: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.

 

Set 1 x 10 reps with 55lbs -> drop to 30lbs w/banded resistance x 5 reps

Set 2 x 10 reps with 55lbs -> drop to 30lbs w/banded resistance x 5 reps

Set 3 x 10 reps with 55lbs -> drop to 30lbs w/banded resistance x 5 reps

 

*The first part of this exercise is simply standard dumbbell flyes.  Then drop the weight and add the band for an additional 5 reps.  Focus on twisting your wrists so the pinkies are closer to the middle at the top and flex your pecs hard.

 

I rounded up Christina to film the last set:

 

[youtube=https://www.youtube.com/watch?v=O0kKlroyZQY]

 

Bent Over Dumbbell Rear Laterals

 

Set 1 x 20 reps with 30lbs

Set 2 x 20 reps with 30lbs

Set 3 x 20 reps with 30lbs

 

*The key here is to hold the contraction for a split second in the flexed position.  Also, only take 60 second rest breaks between sets.

 

Side Laterals & Banded Over-And-Back Superset

 

Side Laterals x 10 reps with 40lbs

Immediately followed by…

Over-And-Back x 10 reps with band

 

*Use good form on the side laterals.  I used the same band listed in the banded resistance flyes above for the over-and-backs.  Perform the superset for a total of 3 rounds.

 

Seated Dumbbell Presses

 

Set 1 x 10 reps with 55lbs

Set 2 x 8 reps with 65lbs

Set 3 x 8 reps with 65lbs

 

*Aim for 8 reps on each set, but be sure to flex your delts hard at the top on each rep.  I prefer to stop short of locking out for the one second flex at the top.

 

That concluded this chest and shoulder workout.

 

Train hard!

Mark