The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. I was battling a head cold tonight and it really impacted my strength. Here is the workout...
Incline Bench Press
Set 1 x 8 reps with 135lbs
Set 2 x 8 reps with 185lbs
Set 3 x 6 reps with 225lbs
Set 4 x 6 reps with 245lbs
Set 5 x 6 reps with 265lbs -> drop to 135lbs x 14 reps (failure)
*This exercise is slowly feeling better on my shoulder. The key is to drive the weight up short of lock-out to protect your elbow joints. Finish with a drop set.
Flat Dumbbell Presses
Set 1 x 6 reps with 100lbs
Set 2 x 6 reps with 110lbs
Set 3 x 6 reps with 120lbs
*Work up in weight until I barely get 6 reps pressing short of lock-out.
Machine Cable Flyes
I used a Life Fitness Machine with independent cable attachments - FYI.
3 sets x 10 reps with 60lbs
*Rather than pressing the weight, focus on doing a fly motion. Get a good stretch at the bottom by keeping your sternum lifted and hold the contraction for a split second at the top.
Superset: Cable Rear Delts & Dips
Cable Rear Delts x 20 reps with 20lbs
Immediately followed by…
Dips x failure with bodyweight
*I used the cable crossover for the rear delts grabbing opposite sides from the upper pulley. Hold the contraction briefly on each rep. Move immediately to dips and go to failure. I got 6-10 reps. Repeat the superset for 3 rounds.
Lying Side Laterals
4 sets of 12 reps with 20lbs
*The key here is to lay sideways on an incline utility bench and perform side laterals. The incline ensures continuous tension so long as you don’t rest the dumbbell on your thigh at the bottom.
Here is a video:
[youtube=https://www.youtube.com/watch?v=rN5Kjvv992M]
Dumbbell Arnold Presses
3 sets of 10 reps with 60lbs
*Perform these seated. This is basically a shoulder press, but your supinate (facing you) your palms as you bring the weight down and then pronate (facing away) as you press up.
Lying Dumbbell Triceps Skull Crusher
4 sets to failure (6-10 reps) with 40lbs
*These are performed by keeping your palms in a neutral position. Maintain your upper arm perpendicular to the floor while lying on a bench and bring the dumbbells down to alongside your head.
Steep Incline Dumbbell Overhead Extensions
3 sets to failure with 60lbs
*This exercise is very similar to overhead extensions, but on a steep incline. The goal here is to get a good stretch on your fully pumped triceps. Focus on the stretch and don’t worry about locking out. Go to failure on all 3 sets.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark