The following details my primary chest and shoulder workout from this past Sunday at Eastside Gym. The workout was designed by my coach, John Meadows. Here is what it looked like…
Flat Dumbbell Twist Press
Set 1 x 10 reps with 45lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 55lbs
Set 4 x 10 reps with 60lbs
Set 5 x 10 reps with 65lbs
Set 6 x 10 reps with 70lbs
*Lower the dumbbells with palms facing each other/neutral grip and as you drive the weight back up turn your pinkies in and squeeze your pecs as hard as you can. It shouldn’t take a ton of weight, so focus on form and feeling the muscle contracting. I counted this as 3 working sets.
Incline Barbell Press
Set 1 x 6 reps with 135lbs
Set 2 x 6 reps with 185lbs
Set 3 x 6 reps with 225lbs
Set 4 x 6 reps with 245lbs
Set 5 x 6 reps with 265lbs
Set 6 x 6 reps with 285lbs
*Focus on training explosively until your last couple sets. Stop short of touching the bar to your chest at the bottom and only drive to ¾ lockout. If you’re training with a partner try to go to failure on your final set. I counted this as 3 working sets.
Bench Press
Set 1 x 5 reps with 225lbs
Set 2 x 5 reps with 245lbs
Set 3 x 5 reps with 255lbs
Set 4 x 5 reps with 265lbs
Set 5 x 5 reps with 275lbs
*Five sets of 5 reps, pausing the bar on your chest for a split second before driving the weight up explosively.
Stretch Push-ups
Set 1 x 23 reps (failure) -> hold in stretch position for 10 seconds then 4 additional reps (failure)
*Just one all out set to failure. Once you hit failure, pause in the stretched position and then try to grind out some more reps.
Seated Dumbbell Side Laterals
Set 1 x 10 reps with 20lbs
Set 2 x 10 reps with 25lbs
Set 3 x 10 reps with 30lbs
Set 4 x 10 reps with 35lbs
Set 5 x 10 reps with 40lbs
*Perform these with ultra-strict form.
Dumbbell Bent Over Laterals -> Spider Crawl Superset
Dumbbell Bent Over Laterals x 15 reps with 35lbs
Immediately followed by…
Spider Crawls x 4 with this band: https://www.elitefts.com/shop/bars-weights/bands/pro-short-mini-restistance-band.html
*Perform the superset for a total of 4 rounds.
That concluded this chest and shoulder workout.
Train hard!
Mark