The following details my chest, shoulder and triceps workout from this past Wednesday evening. I trained at Kirkland Gold's Gym with Christina. Here is what we did...
Flat Bench Press
Do a couple warm-up sets as needed - FYI.
Set 1 x 12 reps with 225lb
Set 2 x 10 reps with 245lbs
Set 3 x 8 reps with 275lbs
Set 4 x 6 reps with 295lbs -> drop to 185lbs x 15 reps
*I paused the bar for a split second on my chest before driving it up to ¾ lock-out. I normally stay away from bench press, but it’s felt good lately. Rest breaks were about 45 seconds between all sets.
Alternating: Pronate Cable Incline Flyes & Stretch Push-ups
Pronate Cable Incline Flyes x 8 reps with 40lbs
Immediately followed by...
Stretch Push-ups x 8 reps with bodyweight/feet elevated
Immediately repeat…
*The key here is to alternate between exercise until you've done each one 4 times. Pump the blood on the flyes and stretch your pecs on the push-ups.
Here is a video from a previous workout showing the pronate flyes:
[youtube=https://www.youtube.com/watch?v=OHYemTKTwx8]
Alternating: Rear Laterals & Dumbbell Flyes
Rear Laterals x 20 reps with 30lbs
Immediately followed by…
Flat Dumbbell Flyes x 8 reps with 50lbs
Immediately repeat...
*Aim for full range reps on the rear laterals for at least the first 10 reps and then swing them with your elbows locked. Lift your sternum on the flyes. I hit failure on them around 6 reps on my last set. Alternate back-and-forth until you’ve done each exercise 4 times.
Single Arm Inverted Kettlebell Presses
I learned this from a Dr. John Rusin video on T-Nation - FYI.
Single Arm Inverted Kettlebell Press x 4 sets x 8 reps with 30lbs
*This was much more difficult than I anticipated. The idea is to create instability to activate more muscle fibers. This was my first attempt. It did hit my delts in a unique way. I basically alternated back-and-forth between right and left arms until I had done 4 sets with each.
Here is a video:
[youtube=https://www.youtube.com/watch?v=dpMEPh00X6Q]
Dumbbell Side Laterals
Set 1 x 60 reps with 10lbs
*Destroy your delts with a single finisher set to 60 total reps. I got about 40, rested long enough to take a couple breaths and then did another 10, rested a couple breaths and did a final 10. Fire!
Alternating: Single Arm Triceps Pushdown & Overhead Extension
Single Arm Triceps Pushdown x 8 reps with 45lbs
Immediately followed by…
Single Arm Overhead Extension x 8 reps with 45lbs
Immediately repeat…
*The key here is to grab the upper cable pulley without an attachment. Lean forward slightly and perform single arm pushdowns with your hand in a neutral position. Immediately turn around, facing away from the weight stack, and do overhead extensions. Move to the opposite arm and do the same thing. Go back-and-forth until you’ve done each exercise 4 times with each arm.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark