The following details my recent primary chest, shoulder and triceps workout. My bride joined me at Gold’s Gym in Kirkland for this one and the actual workout was loosely based on a John Meadows program. Here is the workout…
Incline Smith Press
I used a pretty high incline here to engage front delts as well as pecs – FYI.
Set 1 x 15 reps with 135lbs
Set 2 x 15 reps with 185lbs
Set 3 x 15 reps with 205lbs
Set 4 x 15 reps with 215lbs
Set 5 x 15 reps with 225lbs
Set 6 x 12 reps with 225lbs -> drop to 185lbs x 6 reps -> drop to 145lbs x 6 reps
*Lower the bar to 2-3 inches above your chest and drive to ¾ lockout. Higher incline and higher reps today until you get to a really tough set of 15, then your next set is a drop set.
Incline Cable Fly
I used a lower incline than on the previous Smith Presses and set up the utility bench in the cable cross-over – FYI.
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps + 10 partials with 50lbs
Set 4 x 10 reps + 6 partials with 50lbs
*Flex hard in the contracted position. On your final two sets add slow, controlled partials out of the stretched position.
Barbell Bench Press
Set 1 x 8 reps with 185lbs
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 245lbs
Set 4 x 7 reps with 255lbs
*Four sets working your way up in weight until you fail to hit 8 reps on your last set.
Dips
Set 1 x 10 reps (failure) with bodyweight
Set 2 x 7 reps (failure) with bodyweight
Set 3 x 6 reps (failure) with bodyweight
*Work the stretch at the bottom as long as you have healthy shoulders. Do 3 sets to failure.
Machine Rear Delts
Set 1 x 15 reps with 125lbs
Set 2 x 15 reps with 125lbs
Set 3 x 15 reps with 125lbs
Set 4 x 15 reps with 125lbs
*Slightly lower reps than normal on rear delts today. The key is to hold the contraction for a 2 second count and flex as hard as possible on each rep.
Superset: Dumbbell Side Laterals and Barbell Isotension
Dumbbell Side Laterals x 15 reps with 20lbs
Immediately followed by…
Barbell Isohold x 45 seconds
*Use perfect form on the side laterals and then grab a barbell with a very wide grip so the barbell is nearly touching the back of your head and hold for 45 seconds while flexing your delts. Do this superset for 4 rounds!
Here is a video with additional explanation:
[youtube=https://www.youtube.com/watch?v=xCAMxDcEI8w]
Superset: Dual Handle Triceps Pushdowns Pronate to Supinate
Pronate Pushdowns x 10 reps with 70lbs
Immediately followed by…
Supinate Pushdowns x 8 reps with 60lbs
*Use independent handles so you can spread them at the bottom in the flexed position. Begin with your hands in a pronate (palms down) position before immediately going to a supinate (palms up) position. Do this superset for 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
Yes, this should do the trick! See you soon, brother!
Mark