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…

 

Banded Machine Press

 

I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 8 reps with 145lbs + band

Set 2 x 8 reps with 150lbs + band

Set 3 x 8 reps with 165lbs + band

Set 4 x 8 reps with 180lbs + band

Set 5 x 8 reps with 195lbs + band

Set 6 x 8 reps (failure) with 210lbs + band

 

*The goal here is to focus on the peak contraction with the band and perform full 4 second negatives on each rep.  Go up in weight until you hit failure.

 

Incline Dumbbell Press

 

Set 1 x 8 reps with 90lbs

Set 2 x 8 reps with 90lbs

Set 3 x 8 reps with 90lbs

Set 4 x 8 reps with 90lbs

 

*The key here is to select a weight whereby you barely get 8 reps by your fourth set.  Your rest breaks should not exceed 45 seconds. Choose your weight wisely because cumulative fatigue will kick in by the third set.

 

Dumbbell Fly & HEX Press (alternate) and Superset w/Stretch Push-up

 

Dumbbell Fly & Hex Press x 6-10 reps with 40lbs

Immediately followed by…

Stretch Push-ups x 6-10 reps (failure) with bodyweight

 

*The idea here is to alternate between a dumbbell fly and a hex press.  One fly and one hex press counts as 1 rep, so do this combination 6-10 times.  Immediately drop to the floor and perform stretch push-ups utilizing the same dumbbells.  Perform this combination of exercises for 3 rounds.

 

Superset: Machine Rear Delts & Machine Shoulder Press

 

Machine Rear Delts x 20-12 reps (failure) with 145lbs

Immediately followed by…

Machine Shoulder Press x 14-8 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.

 

Seated Dumbbell Side Laterals

 

3 sets to failure with 30lbs

 

*Use perfect form on every rep without momentum.  Once your form is compromised, use some momentum to do 3-4 reps of front raises.

 

Triceps Pushdowns 5’s

 

I used two D handles with long straps so I could spread them at the bottom in the flexed position - FYI.

 

Set 1 x 10 reps with 70lbs

Set 2 x 8 reps with 70lbs

Set 3 x 7 reps with 70lbs

Set 4 x 6 reps with 70lbs

 

*The key here is to supinate your palms with your knuckles touching at the top.  As you push down, spread the handles and hold the contraction at the bottom for a 5 second count.  Flex your triceps as hard as possible for the full 5 seconds and then perform a 3 second eccentric.  Do the 5 second hold/flex on every single rep. This will generate a lot of time under tension and blow up your triceps.  Stretch your triceps for 30 seconds between sets, take 15 seconds to drink some Plazma and then go again.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark