The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. I trained with my friend Chris. Here is what I did…
Barbell Bench Press w/Chains
I used chains like these: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Loaded them with these: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.
Attached with these: https://www.elitefts.com/carabiner-4-pack.html.
Set 1 x 14 reps with 135lbs (warm-up)
Set 2 x 12 reps with 185lbs (warm-up)
Set 3 x 10 reps with 225lbs (warm-up)
Set 4 x 6 reps with 225lbs w/1 pair of chains
Set 5 x 6 reps with 225lbs w/2 pairs of chains
Set 6 x 6 reps with 225lbs w/3 pairs of chains
Set 7 x 6 reps with 225lbs w/4 pairs of chains
*Perform several warm-ups and then crank out 4 working sets going up in weight each time via the chains. Lower the weight with control and drive it up as hard as you can.
Incline Banded Presses
I used this band:https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 8 reps with 100lbs + band
Set 2 x 8 reps with 100lbs + band
Set 3 x 8 reps (failure) with 100lbs + band
Set 4 x 4 reps (failure) with 130lbs (no band)
*I’m still loving the contraction on this exercise technique, facilitated with the addition of a band. Bump the weight back up and crank out sets of 8 reps flexing as hard as possible in the contracted position. I attempted to finish the exercise without a band and heavier weight on my last set, but failed to get very many reps. Chest was trashed!
Weighted Stretch Push-ups
Two sets to failure with 45lb plate
*I like using the dip set to a low setting and elevate my feet. Have your training partner add weight and go to failure before having your partner remove the weight and continue to failure a second time. Do this for two sets.
Here is a video showing how I set this up:
[youtube=https://www.youtube.com/watch?v=Gz1EINee7PU]
Standing Barbell Overhead Press
Set 1 x 8 reps with 95lbs
Set 2 x 8 reps with 115lbs
Set 3 x 8 reps with 135lbs
*Control the weight on the way down until the bar is at chin level and press back up overhead.
Superset: Bent Over Rear Laterals & Side Laterals
Bent Over Rear Laterals x 20 reps with 35lbs
Immediately followed by…
Side Laterals x 15 reps with 25lbs
*Fill the delts with blood via this superset for 3 rounds. The bent over rear laterals can become swing reps as you struggle to get all 20 reps. Move straight to the side laterals and pump them out non-stop.
Superset: Pad Press & Machine Triceps Extensions
Pad Press x 8 reps with 80lbs
Immediately followed by…
Machine Triceps Extensions x 8 reps with 90lbs
*Pad presses are done by leaning over the pad on a chin/dip assist machine with your hands close together and elbows flared out wide at the top. Press down and hold the contraction for a 1 second count in the flexed position on each rep before accentuating the negative. Move straight to machine extensions with a neutral grip. Perform this superset for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
Have you ever tried pairing arms with shoulders, and back with chest? My best arm workouts always are when Bis and Tris are trained together in a superset fashion. Also, while my weights may go down very slightly when I pair chest and back, the pump is much better utilizing antagonistic training. My arms and shoulders are also behind my torso (chest and back), so I am hoping using these pairings will lead to them catching up some.
I say if that training split works well for you then stick with it! I did something similar years ago, but felt like my back was lagging so I separated it from chest. I love a good antagonist training session though.
All the best,
Mark