The following details my chest, shoulder and triceps workout from this past Wednesday evening at Kirkland Gold’s Gym. I’m continuing with higher volume, but with shorter rest breaks. Here is what I did...
Banded Bench Press from Pins
I used two of these bands for this exercise: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Banded Bench Press from Pins x 7 sets of 7 reps with 225lbs
*The bands add tension throughout the movement, but increasingly towards the top. Pressing from pins helps to protect your shoulders. The key is to pause briefly at the bottom before driving the weight up off the pins. I rested just long enough to pull the weight off the bar and allow Christina to do a set with just the bands and the barbell.
Here is a video:
[youtube=https://www.youtube.com/watch?v=9kZe_DgY98I]
Steep Incline Dumbbell Press
I used an incline utility bench at a steeper than normal angle to change things up - FYI.
Incline Dumbbell Press x 8 sets of 8 reps with 65lbs
*A lot of volume and about 15 second rest breaks between sets here.
Slight Incline Cable Flyes
Lower the bench angle significantly in comparison to your last exercise - FYI.
Incline Cable Flyes x 8 sets of 8 reps with 40lbs
*I used a pronated grip while holding the cables without any attachment on the end. Keep your arms relatively straight and flex your pecs hard in the contracted position. I rested just long enough for Christina to do her set.
Alternating: Rear Delt Machine & Cable Shoulder Presses
Rear Delt Machine x 20 reps with 110lbs
Immediately followed by…
Cable Shoulder Presses x 10 reps with 70lbs
Immediately repeat…
*Ensure the first 10 reps on the rear delts are perfect with a split second hold in the contracted position and then you can pump the remaining 10 reps. I used a Life Fitness unilateral seated shoulder press whereby each side is a cable with a D attachment for the presses. Knock out 10 reps and then go straight back into the rear delts. Perform each exercise 4 times (8 total sets).
Fixed Barbell Side Laterals
I used a fixed weight bar weighing 30lbs here - FYI.
Barbell Side Laterals x 12 - 10 - 8 - 6 - 4 - 2 - 12 reps alternating with 30lbs
*The key here is to grab a fixed weight straight bar, holding the middle, and do 12 side lateral reps with your left arm, then immediately do 12 side lateral reps with your right arm. Go back to the left arm without resting for 10 reps, right for 10 reps, left for 8 reps, etc. Alternate sides non-stop going down in reps by 2 each time until you’ve done a set of 12, 10, 8, 6, 4, 2 reps with each arm using perfect form. Immediately do one final set on each side for 12 reps even if you have to cheat a little.
American Gridiron Bar Triceps Extensions
Here is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.
American Gridiron Bar Triceps Extensions x 8 sets of 8 reps with bar only
*The bar only weighs 40lbs , but this is going to blow up your triceps and inflict some pain. Do these on an incline bench set to about 45 degrees. Move up on the bench so your head hangs off the back and perform 8 reps of extensions followed by a 5 second rest break while holding the bar with your triceps in the stretched position. Immediately do another 8 reps, pause for a 5 second count in the stretched position, etc. until you get 8 sets of 8 reps. Holding the bar in the stretched position makes this brutal towards the end. It’s almost like doing occluded (blood flow restriction) extensions because your triceps are under continuous tension.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark