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…
Incline Bench Press
Set 1 x 14 reps with 135lbs (warm-up)
Set 2 x 12 reps with 135lbs (warm-up)
Set 3 x 8 reps with 225lbs
Set 4 x 8 reps with 245lbs
Set 5 x 8 reps with 265lbs
Set 6 x 7 reps (failed) with 285lbs
*Perform a couple warm-ups and then crank out 4 working sets going up in weight each time. Lower the weight with control and drive it up as hard as you can.
Superset: Machine Press & Machine Cable Flyes
Machine Press x 8 reps with 265lbs
Immediately followed by…
Machine Cable Flyes x 8 reps with 60lbs
*The key here is to perform full reps on a machine chest press, flexing hard in the fully contracted position. Move straight to a cable fly and focus on the stretch as well as the contraction. Perform this superset for 3 rounds.
Superset: Dips & Cable Rear Laterals
Dips x 10 reps with bodyweight only
Immediately followed by…
Cable Rear Laterals x 15 reps with 30lbs
*Control the rep tempo on the dips and don’t over-stretch at the bottom. Add weight if you're getting more than 10-12 reps. Move straight to rear laterals, holding the contract for a split second on each rep. Perform this superset for 3 rounds.
Superset: Dumbbell Side Laterals & Barbell Isotension
Dumbbell Side Laterals x failure with 30lbs
Immediately followed by…
Barbell Isotension/Static Hold for the length of time it takes your partner to fail on side laterals
*This is going to burn. Basically you are going to do this for 3 rounds, but non-stop. Start with side laterals and go to failure. As a point of reference I got about 21 reps on my first set of laterals and 8 on my last. Drop the dumbbells and grab a barbell as wide as possible with the bar slightly behind your head. Flex your delts and maintain this static hold while your training partner goes to failure on side laterals. Once he drops the dumbbells; switch exercises. Keep going back-and-forth until you’ve done each one 3 times. Fire!
Superset: Pronate Kickbacks & Lying Neutral Extensions
Pronate Kickbacks x 10 reps with 20lbs
Immediately followed by…
Lying Neutral Extensions x 10 reps (or failure) with 30lbs
*The key here to maintain a neutral hand position with performing kickbacks and flex as hard as possible in the contracted position on each rep. Move straight to lying extensions utilizing a neutral grip and accentuating the negative. Rest just long enough for your training partner to do their superset. Do this for 3 rounds aiming for 10 reps on each exercise or until you hit failure.
Here is a video:
[youtube=https://www.youtube.com/watch?v=wOt9cof3tZo]
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark