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…


Decline Dumbbell Press


Set 1 x 10 reps with 60lbs (warm-up)

Set 2 x 10 reps with 75lbs (warm-up)

Set 3 x 10 reps with 90lbs

Set 4 x 10 reps with 100lbs

Set 5 x 8 reps (failure) with 110lbs


*I elected to switch up angles today with decline dumbbell press.  The goal was to do a couple warm-up sets of 10 reps and then get as many sets of 10 reps going up in weight until I hit failure.


HBT Incline


Hanging Band Technique is where you hang weight from the ends of a barbell to create instability.  I used these bands:


Set 1 x 6 reps with 135lbs + 45lbs hanging from each side

Set 2 x 6 reps with 135lbs + 45lbs hanging from each side

Set 3 x 5 reps with 135lbs + 45lbs hanging from each side


*The goal was to get three sets of 6 reps with 45lb plates hanging from each side to create a ton of instability.  The instability forces greater muscle activation. These felt awesome, but I stopped short of 6 reps on my last set out of fear of failing without a spotter.


Machine Flyes


Set 1 x 12 reps with 145lbs

Set 2 x 6 reps with 205lbs

Set 3 x 12 reps with 145lbs

Set 4 x 6 reps with 205lbs


*The idea here is to alternated between lighter weight and higher reps, and heavier weight and lower reps.  Two sets of each.


Superset: Machine Rear Laterals & Machine Presses


Machine Rear Laterals x 12-20 reps (failure) with 140lbs

Immediately followed by…

Machine Presses x 8-12 reps (failure) with 110lbs (each side)


*The key here is hold the contraction for a split second on the rear laterals and go to failure.  I immediately moved to a unilateral shoulder press machine and went to failure. Only take 20-30 seconds of rest between each round and do this superset for 3 rounds.


Superset: Seated Side Laterals & Skull Crushers


Seated Side Laterals x 10-12 reps with 30lbs

Immediately followed by…

Skull Crushers x 10-12 reps with 80lbs


*Short I time I decided to finish off with a deltoid and triceps superset.  Use perfect form on the side laterals and stop once your form is compromised.  Hold the weight in the contracted position for a split second and accentuate the negative.  Drop the dumbbells and grab a fixed weight EZ bar and do a set of 10-12 reps of skull crushers.  Rest about 30 seconds and repeat this superset for 4 rounds. The pump should be off the charts.


That concluded this chest, shoulder and triceps workout.


Train hard!


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