The following details my chest, shoulder and triceps workout from this past Wednesday evening at Kirkland Gold’s Gym. I continue to work with Vince Gironda training methods by doing as much work in a short period of time. Here is what I did...
Smith Machine Bench Press
I performed a couple warm-up sets first - FYI.
Smith Machine Bench Press with 235lbs x 8 Sets of 8 Reps
*The goal here is to knock out 8 sets of 8 reps with minimal rest breaks. I rested just long enough to quickly pull some weight and let Christina do her set of 8 reps. I went a little light last week when we trained with this method using dumbbells, but today my weight was perfect as I failed around the 6th and 7th rep on the 7th and 8th sets. Stop short of locking out on these to save your elbows and maintain continuous tension.
Alternating Sets: Incline Cable Flyes & Stretch Push-ups
Incline Cable Flyes x 8 reps with 40lbs
Immediately followed by…
Stretch Push-ups x 8 reps with body weight
Immediately repeat…
*On the incline flyes I grabbed cables without attachments from the low pulley and kept my palms in a pronate position the entire time. On the stretch pushups the key is to really stretch your chest at the bottom. Do this combination for 5 rounds with little to no rest between exercises.
Here is a video to show the set-up:
[youtube=https://www.youtube.com/watch?v=n863-lT1KKo]
Cable Rear Delts
8 sets of 15 reps with 20lbs
*Grab the upper pulley cables with your arms crossed in front of you while keeping your elbow joint in a fixed position. Hinge at the shoulder joint flexing your rear delts hard in the contracted position for as many reps as possible on all sets before finishing with partial reps if needed.
Alternating Set: Dumbbell Side Laterals and Barbell Front Raises
Dumbbell Side Laterals x 8 reps with 25lbs
Immediately followed by…
Barbell Front Raises x 8 reps with 40lbs
Immediately repeat...
*Use perfect form on the side laterals. I performed the barbell front raises a little different. They were done sitting on a back supported utility bench with my palms supinated (facing me). Bend your elbows and hold the bar just in front of your chin and then press the bar up. It’s almost like doing a shoulder press to the front, but with your palms supinated. Alternate between exercises with little to no rest for 4 round.
Alternating Set: Close Grip Bench and Machine Triceps Extensions
Close Grip Bench x 8 reps with 135lbs
Immediately followed by…
Machine Triceps Extensions x 8 reps with 80lbs
Immediately repeat…
*I Knocked out 8 reps on close grip bench with a controlled tempo and then move immediately to a machine triceps extension whereby my palms were in a neutral position. Repeat this exercise combination for 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark