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...
Decline Dumbbell Presses
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 70lbs
Set 3 x 10 reps with 90lbs
Set 4 x 10 reps with 100lbs
Set 5 x 8 reps (failure) with 110lbs
*Work your way up in weight doing sets of 10 reps until you fail to get all 10 or need assistance to do so. The key is to not overstretch at the bottom and hold the contraction for a brief second at the top.
HBT Incline Press
I used two of 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 225lbs + 10lbs HBT
Set 4 x 6 reps with 225lbs + 10lbs HBT
Set 5 x 6 reps with 225lbs + 10lbs HBT
Set 6 x 6 reps with 225lbs + 10lbs HBT
*The key here is bring the bar down within an inch of your chest and drive the weight up just short of lockout. After a couple feeder sets go for 4 sets utilizing the Hanging Band Technique.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=g4tv7U88Sd8]
Weighted Stretch Push-ups
3 sets to failure with a 45lb plate
*Aim for reps in the range of 6-12. Don’t add so much weight that you can’t get at least 6. Get a good stretch at the bottom on each rep.
Here is a video of how I set these up:
[youtube=https://www.youtube.com/watch?v=jdzGvYzNLr4]
Single Arm Cable Rear Laterals
I used a rope attachment here - FYI.
Set 1 x 25 reps with 20lbs
Set 2 x 20 reps with 25lbs
Set 3 x 15 reps with 30lbs
*The goal here is to absolutely burn out your rear delts. Therefore use higher reps and alternate back-and-forth going up in weight and down in reps with little to no rest between all sets.
Fixed Barbell Side Laterals
4 sets of 10 reps with 30lbs
*Use perfect form and keep the weight moving; no resting at the bottom. Alternate from one side to the next non-stop until you’ve done 4 sets with each arm. I like the fixed barbell because it forces more muscle activation due to the instability of the longer bar.
Triceps Pushdowns
I used a V-Bar attachment here - FYI.
Set 1 x 21 reps (failure) with 150lbs
Set 2 x 15 reps (failure) with 150lbs
Set 3 x 13 reps (failure) with 150lbs
*The goal here is to select a lighter weight in which you can get 18-20 reps and go to failure. After a 45 second rest break go two more times to failure with the same weight.
3 sets x 8 reps + 5 second hold in the stretched position with 70lbs
*Focus on the stretch here. I’m not a fan of this exercise with heavy weight or programming it early in a workout before your triceps are pumped and properly warmed up. It does make for a great finisher exercise.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark