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…
Flat Bench Press w/Chains
Here are the tools I used when adding chains:
EZ Load Straps: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.
Carabiners: https://www.elitefts.com/carabiner-4-pack.html.
Chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 12 reps with 135lbs (warm-up)
Set 2 x 10 reps with 155lbs (warm-up)
Set 3 x 8 reps with 225lbs (warm-up)
Set 4 x 7 reps with 225lbs + 1 pair of chains
Set 5 x 7 reps with 225lbs + 2 pairs of chains
Set 6 x 7 reps with 225lbs + 3 pairs of chains
Set 7 x 7 reps (failure) with 225lbs + 4 pairs of chains
*After a few warm-ups to get to a solid weight begin adding chains and training for explosiveness. Touch the bar to your chest, pause briefly and drive the bar up hard. You’ll lose speed, but focus on explosiveness as much as possible. Press to just short of locking out to save your elbows and maintain continuous tension.
Banded Incline Dumbbell Press
Here is the band I used today: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 8 reps with 90lbs + bands
Set 2 x 8 reps with 90lbs + bands
Set 3 x 8 reps with 90lbs + bands
Set 4 x 7 reps (failure) with 90lbs + bands
*The key is to use a band (hooked on thumbs and around your back) to facilitate a more intense contraction at the top.
Here is a video from a previous workout, even though I increase the band tension for this workout:
[youtube=https://www.youtube.com/watch?v=ESSalMgFWsw]
Machine Flyes w/Eccentric Overload
Set 1 x 8 reps with 140lbs
Set 2 x 8 reps with 140lbs
Set 3 x 8 reps with 140lbs
Set 4 x 8 reps with 140lbs
*Utilize your training partner to force the negative (eccentric overload) from the contracted position (hands together) to about 30% of the way back. Ensure the negative is smoothly forced and not beyond 30% of the rep range from the contracted position. You don’t want a pec tear or an injured rotator! Done properly, these are awesome.
Tri-Set: Machine Rear Laterals - Banded Over-&-Backs - Machine Shoulder Press
Here is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.
Machine Rear Laterals x 15 reps with 135lbs
Immediately followed by…
Band Over-&-Back x 10 reps
Immediately followed by…
Machine Shoulder Press x 8 reps with 110lbs
*Flex your posterior deltoid, holding the contraction for a split second on each rep. Band Over-&-Backs are performed by simply grabbing a band slightly wider than shoulder width and taking the band up and over your head and down to your back. Go over and back 10 times to stretch out your pecs and put blood into your deltoids. Finish with a set of machine shoulder presses facing the back support and pressing with continuous tension; no locking out.
Triceps Pushdowns
I utilized separate D handle attachments with long straps - FYI.
Underhand grip x 20 reps with 70lbs
Immediately followed by…
Overhand Grip x 10 reps with 70lbs
*Pump out the underhand grip reps focusing on continuous tension. Immediately flip your palms over and knock out another 10 reps spreading the handles at the bottom/contracted position. Take short rest breaks and do this superset for 4 rounds. Stretch out your triceps good at the end of the fourth round.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark