The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym.  I’ve returned from Las Vegas and officially jumped back into the program designed by my coach, John Meadows, which I ended mid-program due to my streak of competitions in June and July.  It’s time to focus 100% on preparing for the Olympia in September.  Here is the workout…

 

Flat Dumbbell Press

 

Set 1 x 8 reps with 60lbs

Set 2 x 8 reps with 75lbs

Set 3 x 8 reps with 90lbs

Set 4 x 8 reps with 100lbs

Set 5 x 8 reps with 110lbs

Set 6 x 8 reps with 120lbs

 

*Lower the weight slow and drive to ¾ lockout.  Keep going up in weight until you barely get 8 reps.  I counted this as 3 working sets.

 

Incline Barbell Bench Press

 

Set 1 x 8 reps with 225lbs

Set 2 x 8 reps with 245lbs

Set 3 x 8 reps with 265lbs

 

*The key is to train explosively as possible until the weight prohibits it.  I bring the bar to about chin level and then drive to ¾ lockout before coming right back down to maintain continuous tension.

 

Flat Barbell Bench Press

 

Set 1 x 6 reps with 225lbs

Set 2 x 6 reps with 245lbs

Set 3 x 6 reps with 265lbs

 

*On this exercise the key is to bring the bar down to touch your chest, pause for a 1 second count and then drive all the way to full lockout.

 

Dips

 

Set 1 x failure with bodyweight

Set 2 x failure with bodyweight

Set 3 x failure with bodyweight

 

*Take these down deep to get a good stretch, but control the negative to ensure you don’t injure yourself.  Go to failure and keep the rest periods to 45 seconds.  Aim for 10-15 reps on each set.

 

Cable Rear Delts

 

Set 1 x 40 reps with 15lbs

Set 2 x 30 reps with 20lbs

Set 3 x 20 reps with 25lbs

Set 4 x 10 reps with 30lbs

 

*Some higher reps here to get a massive pump.  If you fail to hit the prescribed reps, simply finish with slow partials out of the stretched position.

 

Dumbbell Seated Side Laterals

 

Set 1 x 15 reps with 25lbs

Set 2 x 12 reps + 3 partials with 30lbs

Set 3 x 9 reps + 6 partials with 35lbs

Set 4 x 6 reps + 24 partial swings with 40lbs

 

*Use perfect form and do 15 reps on your first set.  Each set that follows do as many perfect reps as you are able before finishing the prescribed 15 via short partial/swing reps.  I finish off my last set with extra partial swings – FYI.

 

EZ Bar Lying Extensions

 

Set 1 x 12 reps with 80lbs

Set 2 x 10 reps with 90lbs

Set 3 x 10 reps with 90lbs

Set 4 x 10 reps with 90lbs

 

*Perform these nice and slow and bring the bar back behind your head at the bottom for a good stretch.

 

Seated Overhead Dumbbell Extensions

 

I rarely ever do this exercise because it can jack up your elbows in a hurry; however, I was fully warmed up, pre-exhausted and didn’t need much weight.

 

Set 1 x 12 reps with 65lbs

Set 2 x 12 reps with 65lbs

Set 3 x 12 reps with 65lbs

Set 4 x 12 reps with 65lbs

 

*The key here is to pause and let the dumbbell stretch your triceps for a 1 second count on each rep.  After the last rep on your last set let the weight stretch you for 30 seconds.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark