The following details my primary chest, shoulder and triceps workout from Gold’s Gym in Kirkland on Monday evening.  The workout was designed by my friend and coach, John Meadows, and I trained with Christina.  Here is the workout…

 

Machine Presses

 

Set 1 x 8 reps with 160lbs

Set 2 x 8 reps with 185lbs

Set 3 x 8 reps with 210lbs

Set 4 x 8 reps with 235lbs

Set 5 x 8 reps with 245lbs -> drop to 185lbs x 8 reps -> drop to 135lbs x 8 reps

 

*The key here is to flex and hold the contraction for a split second on every rep.  Work up to a tough set of 8 reps and then do two drops of 8 reps each using the same pause in the contracted position on each rep.  I counted this as 3 working sets.

 

Incline Barbell Presses

 

Set 1 x 8 reps with 225lbs

Set 2 x 8 reps with 245lbs

Set 3 x 8 reps with 265lbs

 

*Today we increased the reps back up and aimed for sets of 8 reps increasing weight until you barely get all 8 reps.  Focus on moving the bar explosively and do not lock-out.  This counted as 3 working sets.

 

Flat Dumbbell Presses

 

Set 1 x 10 reps (failure) with 100lbs

Set 2 x 9 reps (failure) with 100lbs

Set 3 x 7 reps (failure) with 100lbs

 

*Select a weight and go to failure with it for 3 sets.  Ideally you will get around 8-10 reps on each of your 3 working sets.

 

Incline Dumbbell Flyes

 

Set 1 x 12 reps with 45lbs

Set 2 x 12 reps with 45lbs

Set 3 x 12 reps with 45lbs

 

*These are performed with a pronate grip – NOT neutral.  Perform the reps very slow, get a good stretch and flex your upper pecs hard as you bring the dumbbells back together at the top.  The first couple of reps will feel light, but by the end you should experience a good burn.

 

Dumbbell Rear Laterals

 

John called for the rear delt machine, but it was in use so I followed the general idea with dumbbells lying face down on an incline bench – FYI.

 

Set 1 x 20 reps with 25lbs

Set 2 x 20 reps with 25lbs

Set 3 x 20 reps with 25lbs

Set 4 x 20 reps with 25lbs -> drop to 20lbs x 10 reps -> drop to 15lbs x 10 reps + 10 second isohold

 

*Perform full range reps and finish your 4th working set with a double drop and a 10 second isohold in the contracted position.

 

Dumbbell Side Laterals

 

Set 1 x 20 reps with 20lbs

Set 2 x 20 reps with 20lbs

Set 3 x 20 reps with 20lbs

Set 4 x 20 reps with 20lbs -> drop to 15lbs x 10 reps -> drop to 10lbs x 10 reps + 10 second isohold

 

*Yeah, same set-up as on rear delts.  Working sets of 20 reps with your 4th to include a double drop and a 10 second isohold in the contracted position.  These will burn!

 

Machine Presses

 

Set 1 x 8 reps with 110lbs

Set 2 x 8 reps with 110lbs -> drop to 80lbs x 6 reps -> drop to 50lbs x 6 reps

 

*I prefer to face into the machine as per the picture above for this training log.  My shoulders were so fatigued I could barely raise my arms, lol.  Have fun with the double drop set!

 

Triceps Tri-Set: Rope Pushdowns – Bent Over Rope Extensions – Dips Between Benches

 

Rope Pushdowns x 12 reps with 120lbs

Immediately followed by…

Bent Over Rope Extensions x 8 reps with 100lbs

Immediately followed by…

Dips Between Benches x failure with bodyweight only

 

*Flex hard in the contracted position on the rope pushdowns.  On the extensions pause for a split second in the stretched position and don’t fully extend and lock-out.  On the dips simply go to failure – around 6 -8 reps for me.  Perform the tri-set for a total of 4 rounds and rest no longer than 60 seconds between rounds.

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark