The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. My body’s been telling me it's time to shift back to some more traditional training in terms of longer rest breaks and heavier weight for primary workouts. I lowered the volume a bit and extended the rest breaks an extra 30 seconds between set over my previous 15-30 rest breaks. I trained with Christina and here is what our workout included...
Flat Dumbbell Press
Set 1 x 12 reps with 50lbs
Set 2 x 10 reps with 60lbs
Set 3 x 8 reps with 70lbs
Set 4 x 6 reps with 90lbs
Set 5 x 6 reps with 100lbs (first working set)
Set 6 x 6 reps with 110lbs
Set 7 x 6 reps with 120lbs
Set 8 x 4 reps with 130lbs (failure)
Set 9 x 4 reps with 130lbs (failure)
*I slowed down the pace today and rested long enough to go 100%. I wanted to handle some heavier weight than I typically do with density training so I went down to 4 reps for my last two sets pushing to failure. Press short of lock-out to save your elbows.
Here’s a video of my 9th set:
[youtube=https://www.youtube.com/watch?v=qIkcHZmTjOY]
Hammer Strength Incline
We used a unilateral weight selectorized machine here so weight listed is per each side - FYI.
Four sets of 8 reps with 120lbs
*I actually hit failure on my last set, but Christina help with forced reps so I still got all 8. Press to just short of lock-out. Rest breaks were closer to 60 second.
Supersets: Dips & Pronated Grip Cable Flyes
Dips x 6 reps with bodyweight
Immediately followed by…
Pronated Grip Cable Flyes x 8 reps with 40lbs
*Perform slow, controlled reps on the dips and don’t sink so deep that you stress your shoulder joint. Move straight to a slightly inclined utility bench and perform cable flyes without an attachment on the cable pulley and your hands in a pronated position. Flex hard for a 1 second count in the contracted position on every rep. Rest briefly and repeat the superset for 4 rounds.
Superset: Rear Laterals & Side Laterals
Rear Laterals x 30 reps with 30lbs
Immediately followed by…
Side Laterals x 20 reps with 20lbs
*The key here is to get as many full range reps as possible when performing each exercise and then move to swing reps to get all 30 and 20, respectively. The rear laterals were done lying face down on an incline utility bench. Rest briefly after the side laterals and repeat the superset for 4 rounds total.
Giant Set: Supinated Grip Triceps Pushdowns -> Dips -> Overhead Triceps Extensions
Supinated Grip Triceps Pushdowns x 8 reps with 70lbs
Immediately followed by…
Dips between benches x 6 reps with bodyweight only
Immediately followed by…
Overhead Triceps Extensions x 8 reps with 70lbs
*I used separate handles on the supinated grip pushdowns and flexed hard for a 1 second count in the contracted position on each rep. Control the rep tempo on the dips and sit back flexing hard at the top. I used the same handles for the overhead extensions, but a pronated grip. Rest briefly and repeat the giant set for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark