The following details my chest, shoulder and triceps workout from this past Wednesday evening.  I again elected to train at Eastside Gym.  There’s something about training at one of the last local gyms that actually has iron plates.  I went back to higher volume and shorter rest breaks while training alone.  Here is what I did...

 

Fat Bar Bench Press

 

I used  bar similar to this: https://www.elitefts.com/el-gordo-fat-bar.html.

 

Fat Bar Bench Press x 7 sets of 7 reps with 225lbs

 

*I paused the bar for a split second on my chest before driving it up to ¾ lock-out.  This got tough towards the end without a spotter.  Rest breaks were about 20 seconds between all 7 sets.

 

Incline Dumbbell Press

 

I deviated here slightly by going up in weight and increased the rest breaks to 45 seconds - FYI.

 

Set 1 x 7 reps with 70lbs

Set 2 x 7 reps with 80lbs

Set 3 x 7 reps with 90lbs

Set 4 x 7 reps with 100lbs

Set 5 x 14 reps (failure) with 60lbs

 

*Stop short of locking out here as well to save your elbows and maintain continuous tension.  Work up in weight until you barely get 7 reps and then drop the weight on your final set and go to failure.

 

Alternating: Rear Delt Swings & Machine Flyes

 

Rear Delt Swings x 40 reps with 30lbs

Immediately followed by…

Machine Flyes x 7 reps with 150lbs

Immediately repeat…

 

*Very high reps on the rear delt swings so do them lying face down on an incline utility bench.  Keep your elbows locked and do small, half rep swings hinging strictly from the shoulder joint.  These will burn like crazy as you get into the 20+ rep range if done correctly.  Immediately move to machine flyes and hold the contraction for a split second on each rep before controlling the eccentric phase.  Alternate back-and-forth between exercises until you’ve done each one 4 times.

 

Hammer Strength Shoulder Press

 

I prefer to sit facing the back support pad - FYI.

 

HS Shoulder Press x 6 sets of 6 reps with one 45 and one 35lb plate on each side

 

*Control the negative and flex your delts hard at the top.  Take 15-20 second rest breaks between all sets.

 

Alternating: V Bar Pushdowns & Machine Overhead Extensions

 

V Bar Pushdowns x 6 reps with 150lbs

Immediately followed by…

Machine Overhead Extensions x 10 reps with 170lbs

Immediately repeat…

 

*Alternate between exercises with little to no rest until you’ve done each exercise 4 times.  Focus on flexing hard in the contracted position on the pushdowns and accentuate the stretch on the overhead extensions.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark