The following details my chest, shoulder and triceps workout from this past Wednesday evening at Kirkland Gold’s Gym. Christina joined me for this workout and I continued training with short rest breaks. Here is what I did...
Guillotine Press
I performed a couple warm-up sets first - FYI.
Guillotine Press x 6 sets of 6 reps with 185lbs
*Stop short of locking out on these to save your elbows and maintain continuous tension. The key here is to bring the weight to your neck. I actually touch the bar to my chin. I only took 20 second rest breaks between sets on this exercise. Use very light weight!
Here is a video with explanation:
[youtube=https://www.youtube.com/watch?v=OcO0qZnKwDI]
Dumbbell Incline Press
Dumbbell Incline Press x 8 sets of 8 reps with 60lbs
*Now I increased the reps, the sets and cut the rest break to 15 seconds. This was difficult by the last two sets.
Pronate Cable Flyes
Set 1 x 8 reps with 30lbs
20 second rest
Set 2 x 8 reps with 35lbs
20 second rest
Set 3 x 8 reps with 40lbs
20 second rest
Set 4 x 8 reps with 45lbs
20 second rest
Set 5 x 8 reps (failure) with 50lbs
20 second rest
Set 6 x 18 reps (failure) with 30lbs
*I changed things up a bit here by increasing the weight on each set until I hit failure on 8 reps. I then cut the weight back to my starting weight and did one more set to failure.
Alternating: Rear Delt Machine & Machine Shoulder Press
Rear Delt Machine x 20 reps with 110lbs
Immediately followed by…
Machine Shoulder Press x 8 reps with 90lbs
Immediately repeat…
*Crank out 20 reps on rear delts even if the last 5-10 reps are partials. I faced the back support on the shoulder presses and used a unilateral machine with weight stacks on each side. Use continuous tension by not locking out at the top. Do these exercises 4 times each, alternating back-and-forth.
Side Laterals 5-4-3’s
No need to warm-up here, but select your weight wisely because these will burn - FYI.
Side Lateral 5-4-3’s x 3 rounds with 12.5lbs
*The idea here is to hold one dumbbell out to the side in the contracted position while performing 5 reps with the other arm. Then hold the arm you were repping in the static contracted position while doing 5 reps with the other. Alternate back-and-forth doing 5 reps, 4 reps and a final 3 reps on each side. Rest 45 seconds and repeat a total of 3 times.
Alternating: Triceps Pushdowns & Rope Overhead Extensions
Triceps Pushdowns x 10 reps with 120lbs
Immediately followed by…
Rope Overhead Extensions x 10 reps with 100lbs
Immediately repeat…
*Alternate back-and-forth with minimal rest until you’ve done each exercise 4 times. Focus on accentuating the contraction on the pushdowns (I used a straight bar) and the stretch on the extensions.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
I’ve been trying your recent workouts focused on the 6x6 protocol and the 8x8 variations and they have been fantastic, especially without stressing my joints overly. Are you using this programming for muscle mass or maintenance at this stage and how long do you think you will run this programming for ?
Also Thanks for providing an insight into your training on an ongoing basis it has given Me some great ideas and tools to use and is much appreciated.
Thanks