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: https://www.elitefts.com/pro-monster-mini-restistance-band.html.

 

Set 1 x 15 reps with 135lbs (warm-up)

Set 2 x 10 reps with 185lbs (warm-up)

Set 3 x 8 reps with 225lbs (warm-up)

Set 4 x 5 reps with 225lbs + 25lb plates HBT

Set 5 x 5 reps with 225lbs + 35lb plates HBT

Set 6 x 5 reps with 225lbs + 45lb plates HBT -> drop the 45’s (HBT) x 6 reps

 

*The key here is to do some warm-ups without using the hanging band technique.  Aim for 3 sets of HBT with progressively heavier weight. The idea is to create instability in an attempt to recruit more muscle fibers.

 

Here is a video from a previous workout showing the set-up:

 

 

Decline Dumbbell Press

 

Set 1 x 7 reps with 90lbs

Set 2 x 7 reps with 90lbs

Set 3 x 7 reps with 90lbs

 

*Lower the weight with control before driving it up and flexing your pecs as hard as possible at the top.  Take no more than 45 second rest breaks here.

 

Superset: Machine Flyes & Machine Rear Laterals

 

Machine Flyes x 6 reps with 190lbs

Immediately followed by…

Machine Rear Laterals x 12-18 reps with 145lbs

 

*Use perfect form and flex hard in the contracted position while holding for a split second on both the machine flyes and the machine rear laterals.  Do this superset for 3 rounds.

 

Superset: Standing Side Laterals & Dead-Squat Bar Presses

 

Standing Side Laterals x 20 reps with 10lbs

Immediately followed by…

Dead-Squat Bar Overhead Presses x 20 reps with bar only (60lbs)

 

*Lighter weight here, but the burn will be intense.  I grabbed 10lb plates for the side laterals. The key is to hold the contraction at the top for a split second and lower the weight to about 25% from the bottom to maintain continuous tension.  I dropped the plates once I hit 20 reps and immediately grabbed the T-Nation Dead-Squat Bar and pumped out 20 reps of standing overhead presses. You could likely do these with a trap bar, dumbbells or a straight bar if you don’t have access to the Dead-Squat Bar.  Perform this superset for 3 rounds.

 

Supinated Triceps Pushdowns

 

Four sets to failure (6-12 reps) with 80lbs

 

*I used two D attachment handles with long straps.  Press down with your palms up and spread the handles apart at the bottom, flexing as hard as possible.  Stretch your triceps for 30 seconds between each set.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark

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