The following details my primary chest, shoulder and triceps workout from this past Saturday morning at Kirkland Gold’s Gym. The workout was based on a John Meadows program and I trained alongside my bride. Here is the workout…
Cable Chest Press
I selected a cable machine to allow for me to press with my hands in a neutral position – FYI.
Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 90lbs
Set 3 x 10 reps with 105lbs
Set 4 x 10 reps with 120lbs
Set 5 x 10 reps with 150lbs
*The key is to maintain maximum tension on the pecs by pressing to ¾ lockout before coming right back. Go up in weight until you barely get 10 reps. I counted this as 3 working sets.
Incline Dumbbell Press
Set 1 x 8 reps with 100lbs
Set 2 x 8 reps with 100lbs
Set 3 x 8 reps with 100lbs
*Only press to ¾ lockout here as well before coming back down and getting a good stretch.
Flat Barbell Press
Set 1 x 6 reps with 225lbs
Set 2 x 6 reps with 225lbs
Set 3 x 6 reps with 225lbs
Set 4 x 6 reps with 225lbs
*The key here is to bring the bar down to about 2-3 inches above your chest and pause for a second before lowering the weight to touch your chest and then drive the weight all the way back up.
Here is a video:
[youtube=https://www.youtube.com/watch?v=-cmuyuhdouw]
Decline Flyes
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 50lbs
*Use a very slight decline here and be sure to get a good stretch at the bottom before coming back up and flexing as hard as possible.
Cable Rear Delt Destroyer
Set 1 x 50 reps with 15lbs
Set 2 x 40 reps with 15lbs
Set 3 x 30 reps with 15lbs
Set 4 x 20 reps with 15lbs
*The key here is to only rest 45 seconds between sets. These are going to burn!
Machine Shoulder Press
I used a unilateral shoulder press machine so weight listed is per each side – FYI.
Set 1 x 10 reps with 110lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps with 110lbs
*Bring the weight down slowly after flexing your delts at lockout.
Dumbbell Side Laterals
Drop Set 1 with 30lbs x 8 reps, 25lbs x 8 reps, 20lbs x 8 reps, 15lbs x 8 reps, 10lbs x 8 reps
Drop Set 2 with 30lbs x 8 reps, 25lbs x 8 reps, 20lbs x 8 reps, 15lbs x 8 reps, 10lbs x 8 reps
*Just two drop sets here on this exercise today. Be sure to use 5 different pairs of dumbbells and get 8 reps with each.
Triceps Pushdowns
Set 1 x 10 reps with 100lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps with 120lbs
Set 4 x 10 reps with 130lbs
Set 5 x 10 reps with 140lbs
Set 6 x 10 reps with 150lbs
*The key here is to do sets of 10 reps with your elbows pinned to your sides. Go up in weight each set and only take 30 second rest breaks. Keep going up until you barely get 10 reps. Flex hard in the contracted position. I used a straight bar today.
Overhead V-Bar Extensions
Set 1 x 12 reps with 110lbs
Set 2 x 12 reps with 110lbs
Set 3 x 12 reps with 110lbs
*Three sets to focus on stretching out the fully pumped triceps. Stretch for a 20 second count at the end of each set.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark