Chest, Shoulders & Triceps

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…


HBT Bench Press


I used two of these bands:


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 HBT each side

Set 5 x 5 reps with 225lbs + 35lbs HBT each side

Set 6 x 4 reps with 225lbs + 45lbs HBT each side -> drop HBT weight x 8 reps with 225lbs


*HBT is known as hanging band technique whereby you hang weight from bands at the end of the barbell.  The instability forces greater muscle activation.


Banded Incline Dumbbell Press


I used this band:


Three sets of 6-9 reps to failure with 90lbs + band


*The added tension on these is awesome.  Control the negative and flex hard in the contracted position.  Go to failure on all three sets.


Here is a video from a previous workout:



Decline Dumbbell Flyes


Three sets of 8-10 reps to failure with 50lbs


*Maintain a slight bend in your elbow, allow for a moderate stretch at the bottom and contract hard at the top.  Go to failure or until your form is compromised on all three sets.


Giant Set: Machine Flyes, Machine Rear Laterals & Machine Shoulder Press


Machine Flyes x 6 reps with 165lbs

Immediately followed by…

Machine Rear Laterals x 15 reps with 140lbs

Immediately followed by…

Machine Shoulder Press x 8 reps with 110lbs


*Go a bit heavier on the flyes, but maintain perfect form.  Turn around and hit your rear delts with the same machine. Focus on holding the peak contraction for a 1 second count on each rep.  Finish off the giant set with machine shoulder presses for around 8 reps. Rest about 30 seconds and go again. Perform the giant set for 3 rounds.


Superset: Dumbbell Side Laterals & Front Raises


Side Laterals x 20 reps with 25lbs

Immediately followed by…

Front Raises x 10 reps with 25lbs


*Use perfect form on the side laterals and then go straight to front raises cheating a little on the concentric if needed to get all 10 reps.  I did both exercises seated. Just two rounds on this superset.


Superset: Pad Pushdowns & Overhead Triceps Extensions


Pad Pushdowns x 10 reps with 70lbs

Immediately followed by…

Overhead triceps extensions x 10 reps with 110lbs


*The pad pushdowns are done on a chin/dip assist machine whereby you push the assist pad down flexing your triceps as hard as possible in the contracted position.  Keep your pointer finger and thumbs touching and allow your elbows to go out wide. Move straight to an overhead triceps extension with a V-bar attachment and focus on getting a good stretch on each rep.  Perform this superset for 4 rounds.


That concluded this chest, shoulder and triceps workout.


Train hard!


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