The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym.  The workout was programmed by my coach, John Meadows, and I trained with my bride.  Here is the workout…

 

Flat Dumbbell Press

 

Set 1 x 10 reps with 60lbs (warm-up)

Set 2 x 10 reps with 75lbs (warm-up)

Set 3 x 10 reps with 90lbs (warm-up)

Set 4 x 8 reps with 110lbs

Set 5 x 8 reps with 120lbs

Set 6 x 8 reps with 130lbs

 

*After a few warm-up sets continue to work your way up in weight while performing sets of 8 reps until you get to where you’re barely able to complete all 8 reps.  Only press to ¾ lockout to keep your elbow joints healthy and maintain constant tension.

 

Incline Barbell Bench Press

 

Set 1 x 6 reps with 225lbs (feeder set)

Set 2 x 6 reps with 275lbs

Set 3 x 6 reps with 295lbs

Set 4 x 6 reps with 315lbs

 

*Last week I did these for 8 reps, so this week I tried to push more weight with lower reps of 6 per set.  I bring the bar to about an inch above my chin and drive to ¾ lockout.  The last set was the heaviest I’ve gone on this exercise since I tore my pec in 2010, so I was pretty happy.

 

Weighted Dips

 

Use an assist machine if needed, however if you’re able to get more than 12 with your body weight then add some weight with a dip belt like this: https://www.elitefts.com/leather-dip-belt.html.

 

Set 1 x 8 reps with 40lbs added

Set 2 x 8 reps with 40lbs added

Set 3 x 7 reps with 40lbs added

Set 4 x 6 reps with 40lbs added

 

*I did these with a 40lb kettlebell hung from my waist.  These felt great, but I lost a few reps towards the end.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=m7611h7Kawk]

 

Stretch Push-ups

 

Set 1 x 18 reps + 3 partials with bodyweight

Set 2 x 13 reps + 3 partials with bodyweight

Set 3 x 12 reps + 3 partials with bodyweight

 

*Be sure to go to failure and add some partials on each set.

 

Machine Rear Delt Laterals

 

Set 1 x 15 reps with 130lbs

Set 2 x 15 reps with 130lbs

Set 3 x 15 reps with 130lbs

 

*The key here is to flex and hold the contraction for a 2 second count on each rep.

 

Smith Machine Presses

 

Set 1 x 10 reps with 185lbs

Set 2 x 10 reps with 185lbs

Set 3 x 10 reps with 185lbs

 

*The key here is to use a slow eccentric and bring the bar down to about forehead level before pushing the weight up and fully extending while contracting your delts hard.

 

Barbell Front Raises

 

Set 1 x 12 reps with 40lbs

Set 2 x 12 reps with 40lbs

Set 3 x 12 reps with 40lbs

 

*These are deceptively hard and burn like crazy.  I personally hate front raises unless you take them all the way over your head.  Start with the bar on your thighs and extend straight out in front and proceed all the way over your head and contract the delts and traps at the top before lowering the weight back down.  Use a wider than shoulder width grip on the bar.  Take short rest breaks – 30 seconds.

 

Rope Pushdowns Superset w/Cable Extensions

 

Rope Pushdown x 12 reps with 120lbs

Immediately followed by…

Cable Extensions x 8 reps with 80lbs

 

*Nothing special on the rope pushdowns, however the cable extensions are preformed while facing the weight stack and bending at the waist about 90 degrees.  Then with your elbows pointing down towards the floor extend the v-bar attachment and contract the triceps hard.  Perform the superset for 4 rounds.

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark