The following details my primary chest, shoulder and triceps workout from this past Wednesday night at Kirkland Gold’s Gym.  The workout was based on a program by my coach, John Meadows, and I trained alongside my bride.  Here is the workout…

 

Banded Horizontal Hammer Chest Press

 

This is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 8 reps with 45lbs each side

Set 2 x 8 reps with 70lbs each side

Set 3 x 8 reps with 90lbs each side

Set 4 x 8 reps with 120lbs each side

Set 5 x 8 reps with 135lbs each side

Set 6 x 8 reps with 135lbs each side

Set 7 x 8 reps with 135lbs each side

 

*The band is to add tension so driver the weight and squeeze hard once you’re warmed up.  I counted this as 3 working sets.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=eNeiIa9z7C4]

 

Bench Press

 

Set 1 x 8 reps with 225lbs

Set 2 x 8 reps with 225lbs

Set 3 x 8 reps with 225lbs

Set 4 x 8 reps with 225lbs

 

*The key here is to pause 2-3 inches above your chest on each rep before driving the weight up.  The goal is to generate a lot of tension.

 

Flat Cable Pronated Flyes

 

Set 1 x 10 reps with 35lbs

Set 2 x 10 reps with 35lbs

Set 3 x 10 reps with 35lbs

Set 4 x 10 reps with 35lbs

 

*The key is to do these with your palms pronated rather than neutral and flex as hard as possible in the contracted position.

 

Here is a video from last week where I did them with an incline bench:

 

[youtube=https://www.youtube.com/watch?v=OHYemTKTwx8]

 

Dumbbell Rear Laterals

 

I did this lying face down on an incline utility bench – FYI.

 

Set 1 x 20 reps with 35lbs

Set 2 x 20 reps with 35lbs

Set 3 x 20 reps with 35lbs

Set 4 x 20 reps with 35lbs

 

*Hinge at the shoulder joint rather than expanding and retracting your scapula.  Blow up your rear delts!

 

Dumbbell Side Lateral Partials

 

Set 1 x 25 reps with 35lbs

Set 2 x 25 reps with 35lbs

Set 3 x 25 reps with 35lbs

Set 4 x 25 reps with 35lbs

 

*These are not full reps, but really put the blood into the delts.  Check out the video for form.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=rfKF73hdygg]

 

Superset: Supinate to Pronate Grip Single Handle Pushdowns

 

Supinate Grip x 8 reps with 70lbs

Immediately followed by…

Pronate Grip x 6 reps with 70lbs

 

*Pin your elbows to your sides and try to flex hard in the contracted position especially on the supinated grip pushdowns.  Spread the handles at the bottom as much as possible.  Do the superset for 3 rounds.

 

Here is a video:

 

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

 

EZ Bar Overhead Extensions

 

Set 1 x 12 reps with 80lbs

Set 2 x 12 reps with 80lbs

Set 3 x 12 reps with 80lbs

 

*Now is the time to stretch out the triceps.  Don’t go crazy with weight as I’ve seen guys detach their triceps here.  Work the stretch and use good form controlling the eccentric.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=PUFos6m-KsM]

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark