The following details my chest, shoulder and triceps workout from this past Wednesday evening. I trained alone at Eastside Gym. Here is what I did...
Fat Bar Bench Press
I used bar similar to this: https://www.elitefts.com/el-gordo-fat-bar.html. Do a couple warm-up sets as needed - FYI.
Set 1 x 10 reps with 245lb
Set 2 x 8 reps with 275lbs
Set 3 x 6 reps with 295lbs
Set 4 x 15 reps with 185lbs
*I paused the bar for a split second on my chest before driving it up to ¾ lock-out. It was a little difficult to push myself weight-wise without a spotter. Rest breaks were about 45 seconds between all sets.
Hammer Strength Wide Press
I was warm from the previous exercise so I jumped right in going back to a 7x7 protocol - FYI.
Hammer Strength Wide Press x 7 sets of 7 reps with 2 plates each side
*Press to lockout and flex hard for a split second on each rep. Be careful not to allow your elbows to go back too far and strain your shoulder. Rest periods were 15-20 seconds between all sets.
Pronate Dumbbell Flyes
I used an incline bench here - FYI.
Pronate Dumbbell Flyes x 7 sets of 7 reps with 30lbs
*The key is keep your palms in a pronated position and your arms nearly straight throughout the entire rep range, hence the reason to use weight. Take 15-20 second rest breaks.
Dips
I used an assist machine here to get in my reps and maintain perfect form - FYI.
Dips x 7 sets of 7 reps with assistance
*Use perfect form and only take 15-20 second rest breaks.
Alternating: Rear Delt Laterals & Hammer Strength Shoulder Press
Rear Delt Laterals x 20 reps with 30lbs
Immediately followed by…
HS Shoulder Press x 12 reps with 1 plate per side
Immediately repeat…
*The key on the rear laterals is to do them lying face down on an incline utility bench. Aim for full range reps until you fail and then finish with swings keeping your elbows locked and hinging at the shoulder joint. Immediately move to HS Shoulder Presses facing into the machine and hold the contraction for a split second on each rep. Alternate back-and-forth between exercises until you’ve done each one 4 times.
Triceps Giant Set: Supinate Pushdowns -> Pronate Pushdowns -> Pronate Overhead Extensions
I used handles similar to these so they could be spread wide in the contracted position of the pushdowns: https://www.elitefts.com/spud-inc-cable-handles.html.
Supinate Pushdowns x 7 reps with 50lbs
Immediately followed by…
Pronate Pushdowns x 7 reps with 50lbs
Immediately followed by...
Pronate Overhead Extensions x 7 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. The weight will feel light on the first round, but the pump and burn will catch up to you by the 4th!
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark