The following details my chest, shoulder and triceps workout from last week. I trained alone at Eastside Gym. Here is what we did...
Guillotine Press
I used a fat bar like this: https://www.elitefts.com/el-gordo-fat-bar.html.
Guillotine Press x 7 sets of 7 reps with 155lbs
*Bring the bar down to neck level and press to ¾ lockout. Rest periods were 20 seconds.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=OcO0qZnKwDI]
Hammer Strength Incline Press
HS Incline Press x 8 sets of 8 reps with 2 plates/side
*Aim for similar rest breaks as on the guillotine press and don’t bring the weight down to the point of overstretching your shoulder. I lost some reps on the last couple sets here.
Alternating: Dips & Cable Flyes
Dips x 6 reps with bodyweight
Immediately followed by…
Cable Flyes x 6 reps with 50lbs
Immediately repeat…
*Use a slow controlled rep tempo on the dip and focus on stretching your chest good on each rep of the cable flyes. I alternated back-and-forth for just three rounds as I felt run down tonight.
Alternating: Dumbbell Rear Laterals & Hammer Strength Shoulder Press
Dumbbell Rear Laterals x 30 reps with 30lbs
Immediately followed by…
HS Shoulder Press x 12 reps with 1 plate/side
Immediately repeat…
*Lay face down on an incline bench for the rear laterals. Aim for 15 full range reps and 15 swing reps. Face into the back support on the HS presses and use full range reps flexing your delts hard at the top. Alternate back-and-forth until you’ve done each exercise 3 times.
Alternating: Single Arm Shoulder Press & Side Laterals
Single Arm Shoulder Press x 8 reps with 40lbs
Immediately followed by…
Side Laterals x 10 reps with 15lbs
Immediately repeat…
*The key on the single arm shoulder presses is to do them standing and holding a dumbbell in each hand. Press one and lower, then press the other and lower. Alternate until you’ve done 8 reps with each arm. Lately I’ve been doing super light weight on side laterals and taking a 3 second concentric and 3 second eccentric rep phase. It eliminates momentum and gives me a crazy pump and burn. Alternate between these exercises until you’ve done each one 3 times.
Triceps Pushdowns
I used a straight bar here - FYI.
Set 1 x 22 + 3 reps with 120lbs
Set 2 x 15 + 3 reps with 120lbs
Set 3 x 12 + 2 + 1 reps with 120lbs
*The key here is to go to failure, pause with the bar at the top (stretched position) and count to 5, and then go again for 3 reps. I had to pause twice on my last set to get the additional 3 reps.
Paramount Overhead Extensions
This is an old-school machine - FYI.
Set 1 x 10 + 2 reps with 170lbs
Set 2 x 8 + 2 reps with 170lbs
Set 3 x 7 + 2 reps with 170lbs
*Take no more than 30 second rest breaks. Go to failure and then add two partial reps to each set.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark