The following details my chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym. I’m continuing to do my own programming for a few more weeks. This is technically my primary training day for these body parts; however I continue to keep the intensity a little lower than normal. Here is the workout…
5-4-3 Machine Chest Press
This exercise requires a unilateral pressing machine. I used a weight selectorized Hammer Strength machine, so weight listed is per each side – FYI.
Set 1 x 5-4-3 reps with 50lbs
Set 2 x 5-4-3 reps with 60lbs
Set 3 x 5-4-3 reps with 70lbs
Set 4 x 5-4-3 reps with 80lbs
*Hold one side at ¾ lockout while pressing for 5 reps on the opposite, alternate and do the other side, go back to the original side for 4 reps, alternate, then 3 reps. Basically you will perform a total of 12 reps on each side via 5, 4 and 3 reps. As you alternate to the other side you hold the opposite arm in the flexed position at ¾ lockout. I increased the weight on each new set until I could barely get all 5-4-3 reps.
Dumbbell Press w/Banded Tension
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 10 reps with 60lbs + band
Set 2 x 10 reps with 65lbs + band
Set 3 x 10 reps with 70lbs + band
Set 4 x 9 reps with 75lbs + band
*Stretch the band across your back, hooking it with your thumbs to create added tension in the contracted position of each rep. Work your way up in weight doing sets of 10 reps until you fail to get all 10 reps. It’s okay to press to lockout as you should be using lighter weight while the purpose of the band is to create an intense contraction in the flexed position.
Here is a video:
[youtube=https://www.youtube.com/watch?v=yHOTd4VoRy8]
Superset: Dips + Cable Flyes
I used this to add a 45lb plate on the dips: https://www.elitefts.com/elitefts-leather-dip-belt.html.
Dips x 6-8 reps with 45lbs
Immediately followed by…
Cable Flyes x 10 reps with 60lbs
*Control the rep tempo on the dips and don’t go too deep if you are adding weight. Aim for 6-8 reps before moving to the cable flyes. On the flyes push out your sternum and get a good stretch on every rep before flexing as hard as possible in the contracted position.
Standing Dead-Squat Bar Presses
The Dead Squat Bar is from T-Nation and weighs 69lbs – FYI.
Set 1 x 15 reps with 119lbs
Set 2 x 12 reps with 129lbs
Set 3 x 12 reps with 129lbs
Set 4 x 11 reps with 129lbs
*I was aiming for 4 sets of 12 reps, but went a little light on Set 1. Continue until you hit failure before reaching 12 reps with perfect form, but don’t get sloppy attempting to hit the prescribed reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=85jV3lsCfhc]
Superset: Machine Rear Laterals & Standing Dumbbell Side Laterals
Machine Rear Laterals x 20 reps with 115lbs
Immediately followed by…
Standing Side Laterals x 20 reps with 15lbs
*Select weights on this superset whereby you can get 20 reps on each exercise with good form. Perform the superset for 3 rounds.
Elitefts American Gridiron Bar Presses
Here is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 6 + 4 reps with 130lbs
Set 2 x 6 + 4 reps with 130lbs
Set 3 x 6 + 4 reps with 130lbs
*The key here is to use the narrowest hand position to place the most stress on the triceps and perform 6 reps before racking the weight. Rest for about 10 seconds and then move your hands out one position wider before grinding out another 4 reps with the same weight. That counts as 1 set.
Superset: V-Bar Pushdowns & Overhead Extensions
V-Bar Pushdowns x 10 reps with 160lbs
Immediately followed by…
Overhead Extensions x 10 reps with 120lbs
*I used a very controlled tempo here with a 3 second eccentric on each exercise. Perform this superset for 3 rounds and keep rest breaks to 30 seconds between rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark