The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. I trained alone as Christina continues to recover from surgery. Here is what I did…
5-4-3 Machine Flyes
Set 1 x 5-4-3 reps with 135lbs
Set 2 x 5-4-3 reps with 140lbs
Set 3 x 5-4-3 reps with 140lbs
*This training technique is where you hold a static contraction with one arm, perform 5 reps with the other and alternate back and forth until you’ve done 5, 4 and 3 reps with each side. It creates a lot of time under tension and a massive pump.
Floor Presses
Set 1 x 10 reps with 135lbs (warm-up)
Set 2 x 10 reps with 205lbs (warm-up)
Set 3 x 7 reps with 245lbs
Set 4 x 7 reps with 265lbs
Set 5 x 7 reps with 285lbs
Set 6 x 6 reps with 295lbs
*After a few warm-ups start performing sets of 7 reps until your form is severely compromised. Lying on the floor prevents overstretching at the bottom to avoid injury. These also felt safer while training without a partner.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=V-qioauljpg]
Banded Incline Dumbbell Press
Here is the band I used today: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 8 reps with 100lbs + bands
Set 2 x 8 reps with 100lbs + bands
Set 3 x 6 reps (failure) with 100lbs + bands
*The key is to use a band (hooked on thumbs and around your back) to facilitate a more intense contraction at the top. I reduced the band tension from last week, but increased the weight of the dumbbells.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=ESSalMgFWsw]
Superset: Lying Rear Laterals & Stretch Push-Ups
Lying Rear Laterals x 20 reps with 35lbs
Immediately followed by…
Stretch Push-ups x 12 reps with bodyweight only
*The key here is to pump the rear delts and then immediately drop down utilizing the dumbbells to facilitate the stretch push-ups.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=jFFCUjjImjI]
Superset: Band Pull-Apart & Overhead Presses
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
I used a T-Nation Dead Squat Bar for the overhead presses, but a barbell is okay if you don't have access to the T-Nation bar.
Band Pull-Aparts x 10 with an EliteFTS Pro Mini Resistance Band
Immediately followed by…
Overhead Presses x 20 reps with Dead Squat Bar (unloaded)
*The key is to continue to pump blood into your rear delts by grabbing a band slightly less than shoulder width and spreading it apart with your elbows in a semi-bent, but fixed position. Hold the contraction for a 1 second count on each rep. Move straight to standing overhead presses for 20 reps. Pump the reps stopping short of locking out at the top to ensure continuous tension.
Triceps Skull Crushers
I rarely do these because they often lead to elbow joint issues, but my triceps were plenty warm from all the pressing - FYI.
Four sets x 12 reps (behind head) + 6 reps (chest press) with 70lbs
*The key here is to work your triceps from a stretched position by bringing the bar behind your head for 12 reps and then switch to presses from your chest to extend the set.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark