The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym.  I trained alone again because Christina was in the ER with our youngest daughter with severe Strep B.  Here is what my workout included...

 

Dumbbell Press

 

7 sets of 7 reps with 90lbs

 

*I did a few warm up sets using a flat utility bench before my 7 sets of 7 reps.  The key here is to not overstretch at the bottom and press to ¾ lock-out to protect your shoulders and elbows.  Take 20 second rest breaks between all sets.  I lost a few reps on the last couple sets.

 

Smith Machine Incline Press

 

Set 1 x 10 reps with 175lbs

Set 2 x 8 reps with 225lbs

Set 3 x 6 reps with 245lbs

Set 4 x 15 reps with 135lbs

 

*I was fatigued from the previous exercise so I kept the weight light.  Bring the bar down to within a couple inches of your chest and press to ¾ lock-out again.  Rest periods were 30 seconds.

 

Guillotine Press

 

6 sets of 6 reps with 135lbs

 

*The key today is to cross your legs at your ankles and pull your knees up while doing the reps.  It actually makes the weight more difficult.  Bring the bar down to neck level and press to ¾ lockout.  Rest periods were 20 seconds.

 

Alternating: Machine Flyes & Machine Rear Delts

 

Machine Flyes x 10, 8, 6, 15 reps with 160, 175, 190, 145lbs

Immediately followed by…

Machine Rear Delts x 20 reps with 100lbs

Immediately repeat...

 

*Four sets total of each exercise, while alternating non-stop.  I went down in reps and up in weight for the my first three on flyes and then did a higher rep finisher, but every set on rear delts was at 20 reps.  Hold the contraction for a brief second on every rep on both exercises.

 

Seated Barbell Shoulder Press

 

Set 1 x 21 reps (failure) with 95lbs

Set 2 x 15 reps (failure) with 95lbs

Set 3 x 11 reps (failure) with 95lbs

 

*The key here is to perform 3 sets to failure with the same weight.  Select a weight that you think you can get 20 reps with for your first set.  Rest 30 seconds and go again to failure two more times.  Bring the bar down to chin level in the front, pause and press back up.

 

Dumbbell Side Laterals

 

4 sets of 15 reps with 15lbs

 

*Normally I suggest you make the concentric phase of every rep explosive, but lately I’ve been taking 3 seconds on the concentric and eccentric for side laterals.  It eliminates momentum.  Keep rest periods to 30 seconds.

 

Alternating: Triceps Pad Press & Machine Extensions

 

Triceps Pad Press x 10 reps with 70lbs

Immediately followed by…

Machine Extensions x 10 reps with 80lbs

Immediately repeat…

 

*Lean forward and push down on the pad from the chin/dip assist machine.  Use a narrow hand placement with your thumb and pointer fingers touching and allow your elbows to flare out at the top.  Flex hard for a brief second in the contracted position.  I used a Life Fitness machine for the second exercise whereby you sit upright and extend your hands out in front with a parallel, neutral grip hand position.  Alternate back-and-forth until you’ve done ach exercise 4 times.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark