The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym.  Christina was feeling run down so I trained alone.  Here is what I did…

 

Machine Chest Press

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 190lbs

Set 3 x 8 reps with 210lbs

Set 4 x 6 reps with 240lbs

Set 5 x 6 reps with 270lbs

Set 6 x 6 reps with 290lbs -> drop to 170lbs x 10 reps -> drop to 120lbs x 12 reps

 

*Perform a few sets in the 8-10 rep range to get warm while inching the weight up each set.  Once you hit an okay weight do sets of 6 reps until your final where you will do a double drop set aiming for 8-10 reps on the first drop and 10-12 on the second drop.

 

Incline Barbell 3-50 Method

 

I got this technique from Paul Carter via a T-Nation article – FYI.

 

Set 1 x 25 reps with 135lbs

Set 2 x 15 reps with 135lbs

Set 3 x 13 reps with 135lbs

 

*I largely chose this technique because training alone makes it difficult to lift heavy on chest.  The 3-50 method means you select a weight on a given exercise whereby you can do three sets with it to reach a combined rep count of 50.  Ideally this means you will be able to hit roughly 20 reps on your first set.  I added a wrinkle of my own by resting only 45 seconds between sets.  I ended up with a total rep count of 53 meaning I could have gone a little heavier, but this still generated a crazy pump.

 

Dips

 

I hung a 45lb kettlebell from my waist here – FYI.

 

Set 1 x 8 reps with 45lbs

Set 2 x 8 reps with 45lbs

Set 3 x 8 – 3 – 1 reps with 45lbs

 

*Aim for reps in the 6-8 range using either additional weight or an assist machine as needed.  Do 3 sets to failure in this rep range with your 3rd and final set being a rest pause.  Go to failure, rest 10 seconds, go to failure, rest 10 seconds and go to failure one final time

 

Superset: Floor Press & Dumbbell Flyes

 

Floor Press x 8 reps with 185lbs

Immediately followed by…

Dumbbell Flyes x 8 reps with 35lbs

 

*I did the floor press in a cage so I could set up the bar low enough – FYI.  The key on the floor press is to bring the weight down until your triceps are resting on the floor, pause and then drive up explosively with your pecs.  Immediately go to dumbbell flyes and use a lighter weight so you can safely focus on the stretch.  This was an awesome superset…do it for 3 rounds!

 

Rear Delt Dumbbell Swings

 

Set 1 x 30 reps with 35lbs

Set 2 x 30 reps with 35lbs

Set 3 x 30 reps with 35lbs

 

*The key here is lay face down on an incline bench, keep your elbows in a fixed/semi-locked position and swing the dumbbell hinging at the shoulder joint with tension centered on the rear delts.

 

Machine Shoulder Press

 

I used a unilateral Hammer Strength machine here.  Weight listed is per each weight stack – FYI.

 

Set 1 x 6 reps with 100lbs

Set 2 x 6 reps with 100lbs

Set 3 x 6 reps with 100lbs

 

*The key here is to perform the eccentric with a 5 second count, pause at the bottom (stretched position) for a 2 second count and then press back up.  Perform every rep of each set in this manner.

 

V-Bar Pushdowns

 

Set 1 x 12 reps with 160lbs

Set 2 x 10 reps with 170lbs

Set 3 x 8 reps with 180lbs

Set 4 x 6 reps with 190lbs

 

*Pyramid up in weight and down in reps.  Pause for a brief second in the flexed position on each rep.

 

Overhead Rope Extensions

 

Set 1 x 10 – 5 – 5 reps with 100lbs

Set 2 x 10 – 5 – 5 reps with 100lbs

 

*The key here is to really work the stretch portion of the moment as your triceps should be fully pumped by this point.  Extend the rope with both hands apart for the first 10 reps.  On the next 5 reps extend with both hands together, spread them apart in the contracted position and do the eccentric with them apart.  Immediately perform a final 5 reps with your hands together for both the concentric and the eccentric.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark