The following details my chest, shoulder and triceps workout from Tuesday morning at Kirkland Gold’s Gym. I trained alone. Here is what I did…
Dumbbell Bench Press
Set 1 x 12 reps with 50lbs
Set 2 x 12 reps with 60lbs
Set 3 x 12 reps with 70lbs
Set 4 x 12 reps with 80lbs
Set 5 x 12 reps with 90lbs
Set 6 x 9 reps (failure) with 100lbs
*The goal here today is to do some higher rep sets of 12. Start light and work your way until you fail to get all 12 reps. Press just short of locking out to save your elbows.
Barbell Incline Press
Set 1 x 10 reps with 135lbs (feeder set)
Set 2 x 5 reps with 225lbs
Set 3 x 5 reps with 225lbs
Set 4 x 5 reps with 225lbs
Set 5 x 5 reps with 225lbs
Set 6 x 5 reps with 225lbs
*The key here to bring the bar down to about 2 inches from touching your chest, pause briefly and then drive the weight up explosively to ¾ lockout. Select a moderate weight whereby you can get 5 sets of 5 reps.
Machine Flyes
Set 1 x 12 reps with 160lbs
Set 2 x 6 reps with 220lbs
Set 3 x 12 reps with 145lbs
Set 4 x 6 reps with 205lbs
*The idea here is to alternate between higher reps and lower reps on each set. Start with a set of 12 with a moderate weight. On your next set increase the weight significantly so you can barely get 6 reps. Your third set you will drop the weight back down just below what you used on your first set and do 12 reps again. Finish the exercise by going back up in weight for a set of 6.
Superset: Machine Rear Delts & Machine Shoulder Press
Machine Rear Delts x 20-12 reps (failure) with 145lbs
Immediately followed by…
Machine Shoulder Press x 12-8 reps (failure) with 120lbs
*I’m calling this a superset, but I petty much alternated back-and-forth between exercises. Hence the reason my reps drop so much as I did this for 3 rounds. The shoulder press was a unilateral machine - FYI.
Tri-Set: Side Laterals - Front Raises - Lying Triceps Extensions
Side Laterals x 15 reps with 25lbs
Immediately followed by…
Front Raises x 12 reps with 20lbs
Immediately followed by…
Lying Triceps Extensions x failure with 70lbs
*I elected for a tri-set due to time constraints, but this turned out awesome. I did this for 3 rounds pretty much without resting. The side and front raise are standard sets just use perfect form. The lying triceps extensions I performed laying on the ground. Go to failure and then do rest-pause reps to extend the set. I did like 3-4 rest-pause reps after failing on standard reps.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark