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...
Dumbbell Presses
Set 1 x 8 reps with 55lbs
Set 2 x 8 reps with 70lbs
Set 3 x 8 reps with 85lbs
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 110lbs
Set 6 x 7 reps (failure) with 120lbs -> drop to 60lbs x 13 reps (failure)
*Work your way up in weight doing sets of 8 reps until you fail to get all 8 or need assistance to do so. At that point cut the weight in half and go to complete muscle failure.
Reverse Banded Incline Smith Press
I added the following band: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 6 reps with 185lbs
Set 2 x 6 reps with 225lbs
Set 3 x 6 reps with 255lbs
Set 4 x 6 reps with 315lbs
Set 5 x 6 reps with 315lbs
*The key here is bring the bar down within an inch of your chest and drive the weight back up. The reverse bands will allow you to train more explosively until you get to a tough weight.
Here is a video of my 5th set:
[youtube=https://www.youtube.com/watch?v=NFhRQ-84yP4]
Machine Flyes
4 sets of 7 reps with 190lbs
*Lift your sternum and get a good stretch at the bottom before flexing hard in the contracted position.
Superset: Rear Laterals and Stretch Push-ups
Rear Laterals x 20 reps with 35lbs
Immediately followed by…
Stretch Push-ups x failure with bodyweight only
*Lay face down on an incline bench for the rear laterals and then move immediately to stretch push ups using the dumbbells used for the rear laterals. I got around 10 reps on the stretch push ups, but go to failure on each set. Do this for 3 rounds.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=jFFCUjjImjI]
Seated Side Laterals
4 sets of 15 reps with 20lbs
*Use perfect form and keep the weight moving; no resting at the bottom. These should burn by the end.
Triceps Tri-Set
Close Grip Bench Press x 8 reps with 135lbs
Immediately followed by…
Neutral Grip Machine Extensions x 8 reps with 80lbs
Immediately followed by…
Overhead Rope Extensions x 8 reps with 110lbs
*Focus on accentuating the negative on the close grip bench press and pause briefly at the bottom on each rep. Move straight to the machine extensions (Life Fitness machine) and again accentuate the eccentric phase of the reps. Finish with an overhead rope extension focusing on the stretch. Do 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark