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 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 + 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

Set 8 x 5 reps with 225lbs + 25lbs/side HBT

 

*I did several warm-ups before performing 5 sets of hanging band technique with the same weight from a couple weeks ago when I did 4 sets.  The idea is to create bar instability to activate more muscle fibers. Control the weight through a 3 second eccentric and drive the weight up explosively.

 

Hammer Strength 5-4-3 Incline

 

I used a unilateral, weight selectorized machine here - FYI.

 

Set 1 x 5-4-3 reps with 70lbs

Set 2 x 5-4-3 reps with 70lbs

Set 3 x 5-4-3 reps with 70lbs

Set 4 x 5-4-3 reps with 70lbs

 

*The idea here is to press one side for 5 reps while holding the opposite in a isohold at about 75% of lock-out.  Alternate in the fashion doing 4 reps and then 4 reps.

 

Superset: Stretch Push-ups & Machine Rear Laterals

 

I used two of these chains on the stretch push-ups: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.

 

Stretch Push-ups to failure with 2 chains

Immediately followed by…

Machine Rear Laterals x 12-15 reps with 150lbs

 

*On the stretch push-ups put a couple chains across the back of your neck for added resistance.  Go to failure and then move straight to rear laterals holding the contracted position for a 2 second count on each rep.  Do this superset for 3 rounds and on your final round drop the chains at failure to extend the set with bodyweight only.

 

Over-and-Back Shoulder Press

 

I used the Smith Machine and did these standing - FYI.

 

Set 1 x 10 reps with 95lbs

Set 2 x 10 reps with 95lbs

Set 3 x 10 reps with 95lbs

 

*The key here is take short, 30-second rest breaks between sets.  Over-and-backs are performed by bringing the bar down to about chin level, pressing it up enough to clear your head, lowering it back down to ear level behind the neck and finally back up and over to the front.  That counts as one rep. The idea is to create a lot of continuous tension by never locking out or pausing in the front or back. I won’t take much 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.  Be disciplined with your form and avoid using momentum to get the weight up while accentuating the negative.

 

Triceps Pushdowns

 

Set 1 x 22 reps (failure) with 140lbs

Set 2 x 14 reps (failure) with 140lbs

Set 3 x 9 reps (failure) with 140lbs

Set 4 x 6 reps (failure) with 140lbs

 

*The key here is to immediately stretch for 30 seconds after each set.  The time stretching your triceps will be the only break you get so you’re either performing the exercise or stretching.  Utilize a standard straight bar attachment and keep your elbows pinned to your side.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark