The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. Christina joined me and here is what we did…
Smith Bench Press
Set 1 x 12 reps with 135lbs (warm-up)
Set 2 x 10 reps with 185lbs (warm-up)
Set 3 x 8 reps with 225lbs
Set 4 x 8 reps with 275lbs
Set 5 x 8 reps with 315lbs
Set 6 x 7 reps (failure) with 335lbs
*After a couple warm-ups go up in weight performing 8 reps until you fail to get all 8. Press to just short of locking out.
Banded Incline Dumbbell Press
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 10 reps with 60lbs + band
Set 2 x 10 reps with 70lbs + band
Set 3 x 10 reps with 80lbs + band
Set 4 x 10 reps with 90lbs + band
*The key is to hook the band with your thumbs while it’s wrapped around your back, grab dumbbells and perform presses. The band will make the peak contraction more intense. Start light and work your way up in weight. Drive the weight up hard.
Here is a video:
[youtube=https://www.youtube.com/watch?v=ESSalMgFWsw]
Machine Flyes
Set 1 x 6 reps with 160lbs
Set 2 x 6 reps with 175lbs
Set 3 x 6 reps with 190lbs
Set 4 x 6 reps with 205lbs
*Do not over-stretch and flex hard in the contracted position. Move some heavier weight than you normally do with lower reps.
Giant Set: Machine Rear Delts - Shoulder Press - Rope Pushdowns
We got to the gym late tonight and were pressed for time so I decided to do a giant set incorporating posterior, medial, anterior delts and triceps. The pump was actually awesome!
Machine Rear Delts x 20 reps with 110lbs
Immediately followed by…
Machine Shoulder Press x 20 reps with 100lbs (each side)
Immediately followed by…
Rope Pushdowns x 12-20 reps with 100lbs
*Pump the rear delts and machine shoulder press reps. Reps may turn into partials towards the end, but don’t quit until you get all 20! Do the same thing on the rope pushdowns, but I eventually failed on partials even by 12 reps. I want you to do this superset for 4 rounds with only about 30 seconds of rest between each round. Enjoy!
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark