The following details my chest, shoulder and triceps workout from Sunday morning at Kirkland Gold’s Gym. I trained alone. Here is what I did…
HBT Bench Press
I used two of these: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 15 reps with 135lbs (warm-up)
Set 2 x 12 reps with 185lbs (warm-up)
Set 3 x 8 reps with 225lbs (warm-up)
Set 4 x 6 reps with 225lbs + 25lbs/side HBT
Set 5 x 6 reps with 225lbs + 25lbs/side HBT
Set 6 x 6 reps with 225lbs + 25lbs/side HBT
Set 7 x 6 reps with 225lbs + 25lbs/side HBT
*The key here is to do several warm-ups before launching into 4 sets of hanging band technique with a solid weight. The idea is to create bar instability to activate more muscle fibers. I can’t go crazy with weight when training alone, so this was a good challenge.
Here is a video with explanation for a previous workout:
[youtube=https://www.youtube.com/watch?v=Mm4pA5G-dYc&t=1s]
Banded Smith Incline
I used the same bands as with HBT, but used them to create added tension at the top of the movement - FYI.
Set 1 x 8 reps with 185lbs + band
Set 2 x 8 reps with 185lbs + band
Set 3 x 8 reps with 185lbs + band
*Set up the utility bench so the bar comes down to your chin at the bottom and press to ¾ lockout. The band created a lot of tension and I barely got all 8 reps on my third set so I stopped there.
Superset: Dips & Push-ups
Dips to failure with bodyweight
Immediately followed by…
Push-ups to failure with bodyweight
*The key on the dips is to really control the tempo on the eccentric and don’t overstretch at the bottom or you’ll risk injuring your shoulders. Go to failure and then drop down and perform push-ups to failure with a shoulder-wide hand placement. Do this superset for 3 rounds.
Single Arm Cable Rear Delt
I utilized a rope attachment and pulled it all the way through - FYI.
Set 1 x 21 reps with 20lbs
Set 2 x 16 reps with 25lbs
Set 3 x 12 reps with 30lbs
*The key is to pump out the reps here and take very little rest breaks between sets. Alternate from side to side.
Machine Shoulder Press
Set 1 x 22 reps with 80lbs
Set 2 x 16 reps with 80lbs
Set 3 x 12 reps with 80lbs
*The goal here is to get 50 total reps over three sets to failure with the same weight.
Seated Side Laterals
Set 1 x 12 reps with 30lbs
Set 2 x 12 reps with 30lbs
Set 3 x 12 reps with 30lbs
*Select a weight in which you can get three solid sets of 12 reps before hitting failure.
Superset: Pad Pushdown & Machine Triceps Extensions
Pad Pushdown x 8 reps with 75lbs
Immediately followed by…
Machine Triceps Extensions x 8 reps with 80lbs
*The Pad Press is done on a chin/dip assist machine whereby your place your hands close together with your thumbs and pointer fingers touching and push down flexing your triceps as hard as possible in the contracted position. I moved straight to a machine extension that looks similar to a preacher curl but you extend rather than curl your arms using a neutral hand position. Perform this superset for 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark