This is my primary chest and shoulder workout as per my coach, John Meadows.  I trained by myself this past Sunday at Kirkland Gold’s Gym.  Here is the workout:

 

Lying Hammer Strength Presses

 

The Hammer machine I used was the one where you lay down vs. sitting upright.  I attached an Elitefts Pro Mini Resistance Band (long red) to increase the tension.

 

Set 1 x 8 reps with 45lbs each side (warm-up)

Set 2 x 8 reps with 90lbs each side (warm-up)

Set 3 x 8 reps with 115lbs each side

Set 4 x 8 reps with 135lbs each side

Set 5 x 8 reps with 160lbs each side

 

*Stop short of locking out on this exercise.

 

Incline Barbell Press

 

Set 1 x 6 reps with 135lbs (feeder set)

Set 2 x 6 reps with 225lbs

Set 3 x 6 reps with 245lbs

Set 4 x 6 reps with 265lbs

 

*Normal rep range on these, meaning stop 2 inches from chest and press to ¾ lock-out.  Work up until you can barely get 6 reps.  I didn’t have a spotter so I stopped at 265lbs today.

 

Dumbbell Press

 

I used a very slight incline on these today.

 

Set 1 x 10 reps with 80lbs

Set 2 x 10 reps with 90lbs

Set 3 x 10 reps with 100lbs -> drop to 80lbs x 10 reps -> drop to 70lbs x 7 reps (failure)

 

*Perform sets of 10 reps going up in weight and finish with a drop set.

 

Machine Flyes

 

My Plazma must have been kicking in because these absolutely burned and blew up my pecs.

 

Set 1 x 10 reps with 100lbs

Set 2 x 10 reps with 110lbs

Set 3 x 10 reps with 115lbs

 

*The key here is hold the weight in the contracted (hands together) position for a 2 second count on each rep.  However, don’t simply hold the weight there, but squeeze as hard as you possibly can.  On all three sets finish with a 10 second isohold in the mid-rep position.

 

Dumbbell Side Laterals

 

I added a twist to these today with the 10 second rest followed by a jump in weight and reps to failure.

 

Set 1 x 15 reps with 25lbs, rest 10 seconds, 30lbs x 10 reps (failure)

Set 2 x 15 reps with 25lbs, rest 10 seconds, 30lbs x 6 reps (failure)

Set 3 x 15 reps with 25lbs, rest 10 seconds, 30lbs x 5 reps (failure)

Set 4 x 15 reps with 25lbs, rest 10 seconds, 30lbs x 5 reps (failure)

 

*Ensure the 15 reps to start each set are done with impeccable form, rest 10 seconds, go up in weight and then perform as many reps as you can to failure.

 

Rear Delt Machine

 

Set 1 x 30 reps with 95lbs

Set 2 x 25 reps with 100lbs

Set 3 x 20 reps with 110lbs

Set 4 x 15 reps with 115lbs

 

Seated Cable Presses

 

John called for dumbbell presses, but I struggle to get the weights into the starting position when training alone, so I opted for a Life Fitness Cable Press Machine.

 

Set 1 x 10 reps with 80lbs each side

Set 2 x 10 reps with 90lbs each side

Set 3 x 10 reps with 100lbs each side

Set 4 x 10 reps with 110lbs each side

 

*Strive for a full range of motion and contract the delts hard at the top.

 

That concluded this chest and shoulder workout!