The following details my primary chest, shoulder and triceps workout from this past Monday night at Kirkland Gold’s Gym. Christina was still under-the-weather so I trained alone. The workout was designed by John Meadows whom I compensate to program my training. Here is the workout…
Machine Rear Laterals
Set 1 x 20 reps with 110lbs
Set 2 x 20 reps with 110lbs
Set 3 x 20 reps with 110lbs
Set 4 x 20 reps with 110lbs
*This is a new twist as we start the workout with rear delt work before moving to chest. Maintain tension the entire time and hold the contract for a 1 second count in the flexed position on each rep.
Machine Press
Set 1 x 8 reps with 160lbs (warm-up)
Set 2 x 8 reps with 180lbs (warm-up)
Set 3 x 8 reps with 200lbs (warm-up)
Set 4 x 8 reps with 260lbs
Set 5 x 8 reps with 260lbs
Set 6 x 8 reps with 260lbs
*After warming up to a tough weight for 8 reps you are going to do the following: pause the weight with pecs flexed at the bottom for a 2 second count and then press to just short of lockout and hold for a 2 second count. Perform all 8 reps like this and do 3 working sets.
Barbell Incline
Set 1 x 8 reps with 225lbs
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 225lbs
*The key here is to bring the bar down to about an inch above your chin, pause for 2 seconds and then drive the weight up to ¾ lockout before coming right back down.
Slight Incline Dumbbell Press
Set 1 x 8 reps with 100lbs
Set 2 x 8 reps with 100lbs
Set 3 x 8 reps with 100lbs
*Set the incline up on a very small angle and perform controlled full range of motion reps for sets of 8.
Triset: Standing Dead Squat Bar Presses – Dumbbell Side Laterals – Rear Delt Band face Pull
I used this band for the rear delt band face pull: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Dead Squat Bar Presses x 10 reps with 120lbs
Immediately followed by
Dumbbell Side Laterals x 10 reps with 30lbs
Immediately followed by
Rear Delt Band Face Pulls x 10 reps with band
I used a customized T-Nation Dead Squat Bar for the overhead presses. It looks like what you see below, except I did them standing – FYI.
*The key here is to crank out 10 reps of each exercise in rapid succession. I lost some reps on the first two exercises by the 4th round, but do your best.
Overhead Rope Extensions
Set 1 x 15-2-2 reps with 100lbs
Set 2 x 15-2-2 reps with 100lbs
Set 3 x 15-2-2 reps with 100lbs
Set 4 x 15-2-2 reps with 100lbs
*I loved these last week so I did the same today. The key here is to keep your hands apart on the concentric and eccentric part of the movement for the first 15 reps. At that point pump out a couple more reps with your hands together on the concentric and apart on the eccentric. Lastly, finish with a couple more reps with your hands together on both the concentric and eccentric.
Single Arm Triceps Pushdowns
Set 1 x 8 reps with 45lbs
Set 2 x 8 reps with 45lbs
Set 3 x 8 reps with 45lbs
*Use a supinated grip (palm up) on a D handle attachment and hold the contraction for a 1 second count at the bottom of each rep.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark
John placed rear delts first in the workout. He said he's been doing that and likes the results. This was my first time adding it in this manner, but it felt good. We'll see how it goes as this program progresses.
Train hard!
Mark
My secondary workouts stay fairly consistent in terms of exercises, etc. so I don't post as many of them up. If you scroll through my training log you will find them for reference as to my approach on secondary/pump days.
All the best!
Mark