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...

 

Reverse Smith Incline Press

 

I used the following bands: https://www.elitefts.com/pro-monster-mini-restistance-band.html.

 

Set 1 x 12 reps with 135lbs (warm-up)

Set 2 x 10 reps with 225lbs (warm-up)

Set 3 x 8 reps with 255lbs (warm-up)

Set 4 x 6 reps with 315lbs

Set 5 x 6 reps with 335lbs

Set 6 x 6 reps with 355lbs

Set 7 x 6 reps with 355lbs

 

*The key here is to perform several warm-ups focusing on explosive concentrics.  The reverse bands should help facilitate explosiveness. Drive the weight up hard even though you’ll lose speed towards the final sets.  Press to just short of lock-out.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=NFhRQ-84yP4]

 

Dumbbell Floor Press

 

Set 1 x 8 reps with 90lbs

Set 2 x 8 reps with 100lbs

Set 3 x 8 reps with 110lbs

Set 4 x 7 reps (failure) with 120lbs

 

*The key here is to do dumbbell presses lying on the floor.  Bring the weight down and rest your triceps on the ground, pausing briefly, and then drive the weight up hard.  Go up in weight doing sets of 8 reps until you fail to get all 8.

 

Here is a video of my 3rd set:

[youtube=https://www.youtube.com/watch?v=ZR1YTV5BcWU]

 

Machine Flyes

 

Three sets of 6 reps with 205lbs

 

*Use heavier weight than normal, lower reps and utilizing perfect form while flexing hard in the contracted position.

 

Superset: Rear Delt Swings & Stretch Push-ups

 

Rear Delt Swings x 30 reps with 40lbs

Immediately followed by…

Stretch Push-ups to failure (8-12 reps)

 

*Hinge at the shoulder joint while lying face down on an incline utility bench for the rear delts swings while keeping your elbows locked out.  Go straight to the ground using the dumbbells for stretch push-ups to failure. Repeat this superset 4 times.

 

Superset: Machine Shoulder Press & Banded 4-Ways

 

I used a unilateral weight selectorized machine for the presses and this band for the 4-ways: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Machine Press x 10 reps with 80lbs

Immediately followed by…

Banded 4-Ways x 10 reps with Pro Mini Resistance Band

 

*I faced the pad on the presses because it creates a more natural pressing movement.  Immediately stand on one end of the band with both feet, grab the other end with your palms in a neutral hand position and shoulder width apart.  Perform a front raise with your thumbs up (1), spread the band hitting rear delts with your hands shoulder height (2), bring them back together out in front of you (3), and then lower (4).  That counts as 1 rep of 4-ways, so perform 10 reps. Do this superset for 3 rounds.

 

Superset: Rope Triceps Pushdowns & Overhead Extensions

 

Triceps Pushdowns x 8 reps with 100lbs

Immediately followed by…

Overhead Extensions x 8 reps with 100lbs

 

*The key on the pushdowns is to spread the handles at the bottom and only bring the rope up on the eccentric until your elbow joint is at 90 degrees.  This will help maintain continuous tension on the triceps and pump them with blood. Immediately turn around and do overhead extensions and this time work the bottom ¾ of the movement to get a good stretch.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark