The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym. The workout drew upon some John Meadows programming, but was also modified based on equipment availability. Christina joined me for this workout and here is what we did…
Incline Dumbbell Press
I used a very slight incline here – FYI.
Set 1 x 15 reps with 55lbs
Set 2 x 15 reps with 70lbs
Set 3 x 15 reps with 80lbs
Set 4 x 15 reps with 90lbs
*Going for higher reps here today. Don’t take these to full lockout to maintain continuous tension. I counted this as 3 working sets.
Incline American Gridiron Bar Presses
This is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 8 reps with 225lbs
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 225lbs
*I prefer to bring the bar all the way to my chest, pause for a faction of a second and then drive the weight up. The contraction at the top with this bar is excellent!
Here is a video:
[youtube=https://www.youtube.com/watch?v=pMVJyr3nylo]
Floor Presses
Set 1 x 12 reps with 225lbs
Set 2 x 10 reps with 245lbs
Set 3 x 7 reps with 275lbs
*The key here is to pause for a second at the bottom to eliminate momentum and then drive the weight up hard flexing your pecs at the top.
Superset: Incline Flys & Lying Rear Delt Dumbbell Swings
Incline Flys x 10 reps with 35lbs
Immediately followed by…
Lying Rear Delt Dumbbell Swings x 25 reps with 35lbs
*The goal on the flys is “feel” and a good stretch, so don’t use a bunch of weight. Also, use a pronate grip the entire time. Upon getting 10-12 reps, flip over and perform dumbbell swings for 25 reps. I did this superset for 3 rounds.
Seated Dumbbell Side Laterals w/Partner Eccentric Overload
Set 1 x 10 + 5 reps with 15lbs
Set 2 x 10 + 5 reps with 15lbs
Set 3 x 10 + 5 reps with 15lbs
*The key here is to do seated side laterals with relatively light dumbbells, but have your training partner force the weight down from the top on every rep. Resist as hard as you can on every rep until you get 10 reps. At that point just pump out another 5 reps without the eccentric overload.
Triceps Pushdowns w/Single Handles
Set 1 x 15 reps with 110lbs
Set 2 x 15 reps with 110lbs
Set 3 x 15 reps with 110lbs
Set 4 x 15 reps with 110lbs
*I used the same attachments as last week, but this time employed a pronate (overhand/palms facing down) grip the entire time.
Lying American Grid-Iron Bar Extensions
Set 1 x 10 reps with 80lbs
Set 2 x 10 reps with 80lbs
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 80lbs
*The key here is to really work the stretch. Lying on a flat utility bench, bring the bar back behind your head before extending to full contraction.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
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