The following details my primary chest, shoulder and triceps workout from this past weekend.  I got up early to go get blood work done (I was fasting) and started drinking Plazma immediately afterward while driving to the gym.  Christina didn’t want to get up that early so I trained alone and went to Eastside Gym in Redmond.  This workout was based on a program from my coach, John Meadows.  Here is the workout…

 

Decline Dumbbell Press

 

Set 1 x 15 reps with 50lbs

Set 2 x 15 reps with 60lbs

Set 3 x 15 reps with 70lbs

Set 4 x 15 reps with 80lbs

Set 5 x 15 reps with 85lbs

Set 6 x 14 reps (failed) with 85lbs

 

*Cranking some higher reps here.  Lower the dumbbells slowly and drive up to ¾ lockout to maintain continuous tension.  These burned like crazy the last couple sets.  I counted this as 3 working sets.

 

Flat Bench Press

 

I used a fat bar here.  Something similar to this: https://www.elitefts.com/american-fat-bar.html.

 

Set 1 x 6 reps with 185lbs (feeder set)

Set 2 x 10 reps with 225lbs

Set 3 x 10 reps with 245lbs

Set 4 x 10 reps with 265lbs

Set 5 x 6 reps with 295lbs -> drop to 225lbs x 5 reps

 

*The key here is work up in weight letting the bar touch your chest and driving to ¾ lock-out on each rep.  Once you hit a weight in which 10 reps is really hard, jump up in weight one more time and do a drop set.  Hat tip to the gentleman who gave me a spot here!

 

Incline Hammer Press

 

Set 1 x 7 reps with 3 plates/side

Set 2 x 7 reps with 3 plates/side

Set 3 x 7 reps with 3 plates/side

Set 4 x 7 reps with 3 plates/side

 

*John called for incline barbell presses, but Hammer was easier without a training partner.  Knock out 4 sets of 7 reps stopping just short of lock-out at the top.

 

High Incline Dumbbell Press

 

Set 1 x 5 reps with 40lbs

Set 2 x 5 reps with 40lbs

Set 3 x 5 reps with 40lbs

Set 4 x 5 reps with 40lbs

 

*Set up an incline utility bench to a rather steep incline.  Use a neutral grip (palms facing each other) and really open up your chest with a good stretch at the bottom before driving up to lock-out.  The key is to take a very slow eccentric (negative) of 5-6 seconds on each rep.

 

Machine Rear Delts

 

Set 1 x 35 reps with 100lbs

Set 2 x 35 reps with 100lbs

Set 3 x 35 reps with 100lbs

 

*Only take 45 second rest breaks here today.  Your rear delts should be on fire!

 

Dumbbell Side Laterals

 

Set 1 x 8 reps with 30lbs

Set 2 x 8 reps with 30lbs

Set 3 x 8 reps with 30lbs

Set 4 x 8 reps with 30lbs

Set 5 x 8 reps with 30lbs

Set 6 x 8 reps with 30lbs

 

*The key here is to use perfect form and only take 45 second rest breaks between sets.

 

Single Arm Pushdowns

 

Set 1 x 10 reps + 10 partials with 60lbs

Set 2 x 8 reps + 8 partials with 60lbs

Set 3 x 6 reps + 6 partials with 60lbs

Set 4 x 4 reps + 4 partials with 60lbs

 

*Use one rope and focus on getting a full range of motion on every rep.  Perform as many reps as possible and then do the same number of partials.  I was moving at a quick pace so I dropped the reps on each set.

 

Single Arm Overhead Dumbbell Extensions

 

Set 1 x 8 reps with 35lbs

Set 2 x 8 reps with 35lbs

Set 3 x 8 reps with 35lbs

 

*I’m not a fan of this exercise unless you use light weight and program it last in a triceps workout due to the stress it can place on the elbow joint.  That said, don’t go heavy and focus on working the stretch.  In fact, I held the dumbbell in the stretched position at the end of each set for a 10 second count.

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark