The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym. The workout was loosely based on a program by John Meadows, whom I compensate to design the majority of my primary workouts. I trained with Christina and here is what the workout included…
Machine Press
Perform a few sets to get warm before starting the working sets – FYI.
Set 1 x 15 reps with 190lbs
Set 2 x 15 reps with 190lbs
Set 3 x 15 reps with 190lbs
Set 4 x 15 reps with 190lbs
*Some higher reps here today. I stopped short of lockout to keep continuous tension on my chest to ensure I massive pump.
Superset: Incline Dumbbell Flyes & Incline Dumbbell Press
Incline Dumbbell Flyes x 10 reps with 50lbs
Immediately followed by…
Incline Dumbbell Press x 6 reps with 90lbs
*I used a pronate grip vs. the typical neutral grip on the dumbbell flyes. After the flyes grab a heavier set of dumbbells and knock out 6 reps without completely locking out to ensure constant tension.
Here is a video:
[youtube=https://www.youtube.com/watch?v=b_FwrPL1deU]
Smith Machine Incline Barbell Press
Set 1 x 4 reps with 315lbs
Set 2 x 6 reps with 295lbs
Set 3 x 6 reps with 295lbs
Set 4 x 6 reps with 295lbs
*I got a little aggressive on my first set and didn’t get the prescribed number of reps so I lowered the weight a bit on sets 2-4. Set up the utility bench with a very slight incline here.
Machine Flyes
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 160lbs
*The goal here is to get a good stretch now that your chest is fully pumped and fatigued.
Dumbbell Rear Laterals
Set 1 x 15 reps with 35lbs
Set 2 x 15 reps with 35lbs
Set 3 x 15 reps with 35lbs
Set 4 x 50 (swing) reps with 35lbs -> drop to 20lbs x 10 rep + 10 second isohold
*The key here is to lay face down on an incline utility bench and perform full range reps on the first three sets. On your fourth set use the same weight, but do 50 swing reps whereby your elbows remain locked and you just do partial swing reps. Immediately drop the weight after the 50 swing reps and do 10 full range reps followed by a 10 second isohold in the mid-rep position. Your rear delts should be on fire!
Machine Shoulder Press
I used a shoulder machine with independent pulleys for pressing – FYI.
Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 70lbs
Set 3 x 10 reps with 70lbs
Set 4 x 10 reps with 70lbs
*Keep rest breaks to 45 seconds and control the eccentric portion of the movement here.
Triceps Pushdowns
I used independent handles here as per the picture below:
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
*The key is to use a slightly supinate grip and work these through a full range of motion without losing tension on the triceps at any point during the execution of all 15 reps. Make this burn.
Overhead Triceps Extensions
I used a V-Bar here – FYI.
Set 1 x 12 reps with 140lbs
Set 2 x 12 reps with 140lbs
Set 3 x 12 reps with 140lbs
*Really work the stretch by flexing your biceps in the stretched position and extending short of lock-out to maintain tension on the triceps.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark