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…
American Gridiron Bar Press w/Chains
I used this bar: https://www.elitefts.com/american-gridiron-bar.html.
I used these chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 10 reps with 135lbs (warm-up)
Set 2 x 10 reps with 185lbs (warm-up)
Set 3 x 8 reps with 225lbs
Set 4 x 6 reps with 225lbs + 1 set of chains
Set 5 x 6 reps with 225lbs + 2 sets of chains -> drop chains x 5 reps with 225lbs
*I used one in from the widest hand position on the Gridiron Bar. Slowly lower the weight to about 1-2 inches from your chest and then drive the weight back up. Add chains on your final couple working sets if available.
Banded Incline Dumbbell Press
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 6 reps with 100lbs + band
Set 2 x 6 reps with 100lbs + band
Set 3 x 5 reps (failure) with 100lbs + band
*I love this exercise. Hook a band on your thumbs and stretch is across your back to create added tension. Lower the weight with control and drive up flexing your pecs hard in the contracted position.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=ESSalMgFWsw]
Giant Set: Dips & Stretch Push-ups & Machine Rear Laterals
Dips x 10 reps with bodyweight
Immediately followed by…
Stretch Push-ups x 10 reps with bodyweight
Immediately followed by…
Machine Rear Laterals x 15 reps with 145lbs
*Perfect form on the dips to increase the pump before going straight to stretch push-ups to stretch out your fully pumped pecs. Finish off the giant set with rear laterals holding the contracted position for a split second on each rep. Rest for about 30 seconds and repeat the giant set one more time.
Superset: Seated Dumbbell Side Laterals & Front Presses
Side Laterals x 20 reps with 30lbs
Immediately followed by…
Front Presses x 20 reps with 50lbs
*Standard side laterals with a weight in which you can barely get 20 reps. Once you get 20, drop the weight and grab a single dumbbell, lean back in the seat and perform short range presses. It’s hard to explain, but watch the video below. I saw Dexter Jackson doing something similar and thought it looked interesting. The first few reps feel weird and the weight might feel easy, but by the end your delts will be on fire. I prefer to pre-exhaust with the side laterals. If you give this combination a try, I guarantee you’ll experience a ridiculous burn and pump. I did this superset for 2 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=pDWrnzKNY-I]
Superset: Band Triceps Pushdowns (holds) & Separate Handle Pushdowns
I used this band: https://www.elitefts.com/pro-light-resistance-band.html.
Band Triceps Pushdowns x 5 reps with band
Immediately followed by…
Separate Handle Pushdowns x 8 reps with 80lb
*I hooked the band over a pull-up handle in the middle of a cable-crossover setup. Stand under the band and perform a neutral grip pushdown with a 5 second hold in the contracted position. Flex as hard as humanly possible for 5 seconds before slowly performing the eccentric and concentric back to the fully flex position for another 5 second hold. After completing 5 reps in this fashion move straight to cable pushdowns with separate D handles utilizing a pronate grip. Perform this superset for 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark