The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. Christina joined me and here is the workout...
American Gridiron Bar Incline Bench Press
This is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 8 reps with 135lbs
Set 2 x 8 reps with 185lbs
Set 3 x 8 reps with 225lbs
Set 4 x 8 reps with 245lbs
Set 5 x 6 reps with 265lbs -> drop to 225lbs x 4 reps -> drop to 135lbs x 7 reps (failure) with the widest hand position
*I changed things up with the Elitefts American Gridiron Bar on incline today. Lower the weight slowly to your chest, pause momentarily and drive to ¾ lockout. Finish with two drops to extend the set.
Hammer Strength Horizontal Chest Press
I added the following band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 7 reps with 2 plates/side
Set 2 x 7 reps with 2 plates + 10lbs/side
Set 3 x 7 reps with 2 plates + 20lbs/side
Set 4 x 6 reps with 2 plates + 30lbs/side
*The key here is to not allow your elbows to go beyond a 90 degree bend at the bottom. I pressed to lockout on each rep flexing my pecs as hard as possible while inching up in weight until I couldn’t get 7 reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=rtZ8pMRU01I]
Superset: Dips & Cable Flyes
Dips x failure with bodyweight
Immediately followed by…
Cable Flyes x 8 reps with 60lbs
*Avoid overstretching on the dips, but go to failure. Immediately follow up with flyes focusing on getting a good stretch. I set the pulleys to about shoulder height - FYI. Do 3 rounds.
5-4-3 Dumbbell Side Laterals
Set 1 x 5-4-3 reps with 17.5lbs
Set 2 x 5-4-3 reps with 17.5lbs
Set 3 x 5-4-3 reps with 15lbs
*The key is to hold one arm in the contracted position while you perform 5 reps with the other and then switch. Continue in this fashion doing 4 reps and then 3 reps.
Here is a video from a really old workout:
[youtube=https://www.youtube.com/watch?v=QZ1V1Yi0V7E]
Rear Laterals
3 sets of 30 reps with 30lbs
*Lay face down on an inclined utility bench. Work until you get 30 reps even if it means you finish with swing reps hinging at the shoulder joint with your arms slightly bent.
Triceps Tri-Set
Supinate Cable Pushdowns x 8 reps with 70lbs
Immediately followed by…
Pronate Cable Pushdowns x 8 reps with 70lbs
Immediately followed by…
Overhead Extensions x 8 reps with 70lbs
*I used seperate D attachments here with long straps. Flex and hold the contraction briefly on the supinate pushdowns. Spread the handles wide when contracting on the pronate pushdowns. Switch to overhead extensions with your hands pronated and focus on the stretch to finish off the tri-set. Rest 1 minute and go again. Do 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark