The following details my primary chest, shoulder and triceps workout from this past Monday night at Kirkland Gold’s Gym.  Christina wasn’t feeling well so I trained by myself.

 

Banded Hammer Strength Horizontal Press

 

I attached the following band: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.  The video below is from a previous workout, but I included it so you can see how I attached the band.

 

Set 1 x 8 reps with 1 plate/side + band (warm-up)

Set 2 x 8 reps with 2 plates/side + band (warm-up)

Set 3 x 8 reps with 3 plates/side + band

Set 4 x 8 reps with 3 plates/side + band

Set 5 x 8 reps with 3 plates/side + band

Set 6 x 8 reps with 3 plates/side + band

 

*The key here is to press to full extension and flex hard in the contracted position.  The bands will help facilitate the intensity of the contraction.

 

Here is the video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=ziPIk4QAZTo]

 

Incline Barbell

 

Set 1 x 8 (paused) reps with 185lbs

Set 2 x 8 (paused) reps with 185lbs

Set 3 x 8 (paused) reps with 185lbs

Set 4 x 8 (paused) reps with 185lbs

 

*The key here is to select a weight in which you can get 15 reps fairly easily, but then use it for sets of 8 reps.  Lower the weight slow all the way until the bar touches your chest, pause for a 1 second count and then drive the weight up as explosively as possible.  Also, only rest 45 seconds between sets.

 

Flat Dumbbell Press

 

Set 1 x 8 reps with 100lbs

Set 2 x 8 reps with 100lbs

Set 3 x 8 reps with 100lbs

 

*The key here is to lower the weight until you get a good stretch at the bottom; pausing for 1 second. Then press the weight all the way up flexing at the top for 1 second.  Repeat for 8 reps.  These will be harder than you think so select your weight carefully.

 

Decline Hammer Strength

 

John called for decline smith bench press, but the goal was to go to failure so I used the Hammer Strength since I didn’t have a training partner – FYI.

 

Set 1 x 17 reps (failure) with 2 plates/side

Set 2 x 15 reps (failure) with 2 plates + 25’s/side

 

*The goal is bring the weight down at the bottom of the rep and pause for a second before driving the weight up.  Go to failure on both working sets.  Work hard!

 

Cable Side Laterals

 

Set 1 x 20 reps with 25lbs

Set 2 x 20 reps with 25lbs

Set 3 x 20 reps with 25lbs

Set 4 x 20 reps with 25lbs

 

*Perform one side at a time and get your hand just above your head in terms of height.  Work with strict form and rest only 30 seconds before starting back in again alternating back-and-forth.

 

One Arm Dumbbell Bent Over Rear Laterals

 

Set 1 x 15 reps with 35lbs

Set 2 x 15 reps with 35lbs

Set 3 x 15 reps with 35lbs

Set 4 x 15 reps with 35lbs

 

*The key here is to do one arm at a time, so that you can get a little better range of motion. The working arm can kind of cross over to the other side of your body, then you swing it back out, so you get a little extra coming across. Make sure that you actually flex and stop all momentum at the top of each rep.

 

Machine Shoulder Press

 

I used a machine in which you press from two independent pulleys.  Weight listed is per each side – FYI.

 

Set 1 x 8 reps with 90lbs

Set 2 x 8 reps with 90lbs

Set 3 x 8 reps with 90lbs

 

*The beauty of the machine I used is that it generates a lot of muscle fiber activation as stabilizing the weight as you push it overhead is challenging.  Use something similar if you have it!

 

Triceps Pushdowns

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 160lbs

Set 3 x 10 reps with 160lbs

Set 4 x 10 reps with 160lbs

 

*The key here is use a slow tempo.  Take 3 seconds on the concentric and 3 on the eccentric.  Keep rest breaks to less than 60 seconds.

 

Superset: Bench Dips & Dumbbell Overhead Extensions

 

Bench Dips x failure with bodyweight

Then…

Seated Dumbbell Overhead Extensions x 10 reps with 45lbs

 

*The bench dips must be to absolute failure.  Once you hit that point continue with partials until there is nothing left in your triceps.  At that point the dumbbell overhead extensions are more of a stretch finisher to the superset.  Pause at the bottom of each rep with the dumbbell and stretch for 2 seconds while keeping your elbows up and back.  It won’t take much weight and your tri’s should be on fire.  Perform the superset for 4 rounds.

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark