The following details my chest, shoulder and triceps workout from Wednesday of last week. I trained alone at Eastside Gym in Redmond. Here is the workout...
Incline Dumbbell Presses
Set 1 x 12 reps with 50lbs
Set 2 x 10 reps with 65lbs
Set 3 x 8 reps with 80lbs
Set 4 x 6 reps with 95lbs
Set 5 x 6 reps with 110lbs
Set 6 x 6 reps with 120lbs
Set 7 x 5 reps (failure) with 130lbs
*The key here is to press short of lockout on these to maintain continuous tension and save your elbow joints. Also, don’t over-stretch at the bottom. I worked up in weight until I failed to get 6 reps. I didn’t have a spotter which in some ways is good as I strive to increase the weight a little each time I do this exercise.
Bench Press w/Fat Bar
I used a bar like this: https://www.elitefts.com/el-gordo-fat-bar.html.
Set 1 x 5 reps with 225lbs
Set 2 x 5 reps with 245lbs
Set 3 x 5 reps with 275lbs
Set 4 x 5 reps with 295lbs
Set 5 x 5 reps (forced reps to failure) with 315lbs
*I grabbed a spotter on the last set as I wanted to get some forced reps in. The fat bar seems to be easier on my elbow, wrist and shoulder joints while forcing greater stability and muscle activation.
Machine Flyes
Set 1 x 9 reps (failure) + 2 partials with 150lbs
Set 2 x 7 reps (failure) + 2 partials with 150lbs
Set 3 x 6 reps (failure) + 2 partials with 150lbs
*The key here is to a go to failure for 3 sets. Once you hit failure add 2 controlled partial reps.
Superset: Lying Rear Laterals & Hammer Strength Shoulder Press
Lying Rear Laterals x 30 reps with 30lbs
Immediately followed by…
Hammer Shoulder Press x failure with 1 plate/side
Rest briefly and repeat…
*The key on the rear laterals is to lay face down on a bench and do 30 reps. As you begin to fail on full range reps switch to swing reps, but make sure you get all 30. Immediately go to the Hammer Strength Shoulder Press and face the back support doing as many reps as possible until you hit failure. My reps ranged from 20 to 10 as you’re going to do this superset for 4 rounds.
Superset: Cable External Rotation & Cable Side Laterals
Cable External Rotation x 15 reps with 25lbs
Immediately followed by…
Cable Side Laterals x 12 reps with 25lbs
Immediately switch to opposite side and repeat…
*The key here is to set the cable pulley to a height whereby your elbow is bent at 90 degrees as you perform the external rotation portion of the superset. After completing all 15 reps, immediately lower the cable pulley to the bottom and perform side laterals with perfect form accentuating the eccentric. Switch to the other side and repeat. Do this superset 3 times for each side going non-stop.
Superset: Triceps Pushdowns and Overhead Extensions
Triceps Pushdowns x 10 reps with 60lbs
Immediately followed by…
Overhead Extensions x 7 reps with 150lbs
Rest briefly and repeat…
*I used independent D handles with long straps and a supinated grip on the pushdowns flexing hard in the contracted position and controlling the negative. I moved straight to an older Paramount Overhead Triceps Machine aiming for 6-10 reps. I did this superset for 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark