The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym.  I trained with Christina and here is what our workout included...

 

Unilateral Pulley Machine Presses

 

Set 1 x 10 reps with 90lbs

Set 2 x 10 reps with 105lbs

Set 3 x 10 reps with 120lbs

Set 4 x 10 reps with 135lbs

Set 5 x 10 reps with 150lbs

 

*Maintain a semi-neutral/semi-pronated grip and press to lockout on these flexing your pecs as hard as possible.  The contraction on this exercise is awesome.

 

Smith Machine Floor Press

 

4 sets of 8 reps with 225lbs

 

*Lay on the ground so your triceps are resting on the floor at the bottom of each rep.  Pause briefly and then fire up as hard as possible.  Aim for fast concentric rep speed, but slow down the negative.

 

Incline Dumbbell Flyes

 

4 sets of 8 reps with 50lbs

 

*Nothing special here, just perform controlled reps.  You should be able to get a little better stretch on each new set, but don’t strain your shoulder.  Don’t bring the weight up so high that you lose pec engagement.

 

Alternating Set: Machine Rear Laterals & Dips

 

Machine Rear Laterals x 20 reps with 115lbs

Immediately followed by…

Dips x 8 reps with bodyweight only

Immediately repeat…

 

*I was trying to speed up the workout here so I alternated exercises.  Really focus on keeping continuous tension on your rear delts throughout all 20 reps on rear laterals.  Perform the dips slow and controlled.

 

Single Arm Cable Side Laterals

 

4 sets of 12 reps with 30lbs

 

*Hold the contraction at the top on every rep for a split second and accentuate the negative portion of the rep.  Think - explode, pause/hold/contract and lower slowly.

 

Rope Pushdowns

 

Set 1 x 30 reps with 70lbs

Set 2 x 20 reps with 80lbs

Set 3 x 10 reps with 90lbs

Set 4 x 5 reps with 100lbs

 

*I initially cranked out some higher reps here today for a change of pace and took short rest breaks.  Increase the weight and drop the reps on each new set.

 

Overhead Rope Extensions

 

3 sets x failure with 100lbs

 

*Use perfect form and flex your biceps when the weight is in the stretched position for a split second before extending it back out and flexing your triceps.  Don’t lock-out here though.  I’m more concerned with the stretch than the contraction.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark