The following details my chest, shoulder and triceps workout from this past Wednesday evening at Kirkland Gold’s Gym.  Density training absolutely destroys my chest so I mostly stuck with it for this workout.  I was about to head to the gym alone, but my daughter Lauren decided to join me.  Needless to say she trained legs while I did this workout because she’s only into muscular legs, lol.  Here is what I did...


Smith Flat Bench Press


I performed a couple feeder sets first - FYI.


Smith Flat Bench Press x 6 sets of 6 reps with 275lbs


*Stop short of locking out on these to save your elbows and maintain continuous tension.  I dropped the reps down to 6 from last week’s 8 so I could increase the weight.  Lauren attempted to spot me towards the end, but she didn’t help much, lol.  I did fail around the 4th and 5th reps on my last two sets.  Keep rest periods to 30 seconds or less.


Weighted Dips


I hung a 50lb kettlebell from a dip belt similar to this:


Dips x 6 sets of 6 reps with 50lb kettlebell


*I stuck with lower reps here and added weight.  Keep rest periods to 30 seconds or less.


Machine Flyes


Machine Flyes x 6 sets of 6 reps with 190lbs


*Take minimal rest breaks between sets here.  I used heavier than normal weight, but maintained perfect form.


Machine Shoulder Press


Shoulder Press x 6 sets of 6 reps with 90lbs


*Don’t lockout to save your elbows and to ensure continuous tension.  Also, don’t go down so low at the bottom that you stress your rotator.  The range of motion is somewhat short, but maintain a deliberately slow rep tempo and take no more than 20 second rest breaks.


Alternating: Cable Rear Delts and Side Laterals


I set up two cable cross-overs for these exercises to minimize rest periods - FYI.


Cable Rear Delt x 20 reps with 20lbs

Immediately followed by…

Cable Side Laterals x 10 reps with 20lbs

Immediately repeat…


*Set the cable pulley to an upper position for the rear delts and flex briefly in the contracted position on the first 10 reps before pumping out the last 10.  Move straight to the cable side laterals using opposite pulleys with the cables crossing in front or back of you.  Hold the contraction for a split second on each rep here as well.  Alternate back-and-forth until you’ve done each exercise 4 times.


Alternating: Triceps Pushdowns - Pronate to Supinate


I used separate D handles here - FYI.


Pronate Pushdown x 10 reps with 100lbs

Immediately followed by…

Supinate Pushdowns x 10 reps with 50lbs

Immediately repeat…


*Alternate back-and-forth with minimal rest until you’ve done each exercise 4 times.  Flex hard in the contracted position for a split second especially on the supinate pushdowns and spread the handles apart.


That concluded this chest, shoulder and triceps workout.


Train hard!