Chest, Shoulders & Triceps

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…

 

Incline Bench Press w/Chains

 

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 155lbs (warm-up)

Set 3 x 7 reps with 205lbs + 1 set of chains

Set 4 x 7 reps with 205lbs + 2 sets of chains

Set 5 x 7 reps with 205lbs + 3 sets of chains

 

*The key here after a couple warm-up sets is to start adding chains focusing on explosiveness as much as possible on the concentric phase of each rep.

 

Here is a video:

 

 

Banded Dumbbell Press

 

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

 

Set 1 x 7 reps with 100lbs + band

Set 2 x 7 reps with 100lbs + band

Set 3 x 7 reps with 100lbs + band

 

*Hook a band on your thumbs and across your back to create a more intense contraction.  Press to lockout and flex your pecs hard in the contracted position.

 

Here is a video from a previous workout to show the technique:

 

 

Smith Machine Floor Press

 

Set 1 x 6 reps with 225lbs

Set 2 x 6 reps with 225lbs

Set 3 x 6 reps with 225lbs

 

*The key here is to lower the weight, pause for a split second while your elbows/triceps on the ground and then drive the weight up as explosively as possible.

 

Here is a video from a previous workout in a cage:

 

 

Superset: Stretch Push-ups & Machine Rear Laterals

 

Stretch Push-ups x 10-12 reps with body-weight only

Immediately followed by…

Machine Rear Laterals x 12-18 reps with 150lbs

 

*The key here is to get a good stretch of your pecs on the push-ups before working the opposing muscle group via machine rear laterals.  Hold the contraction briefly on each rep of the machine rear laterals. Do this superset for 3 rounds.

 

Superset: Seated Side Laterals & Front Raises

 

Side Laterals x 15 reps with 30lbs

Immediately followed by…

Front Raises x 10 reps with 30lbs

 

*Perform seated side laterals with perfect form before using the same dumbbells to do front raises with a neutral palm position.  Swinging on the front raises is okay to get all 10 reps. Do this superset for 3 rounds.

 

Triceps Pad Pushdowns

 

Set 1 x 8 reps with 80lbs

Set 2 x 8 reps with 80lbs

Set 3 x 8 reps with 80lbs

Set 4 x 8 reps with 80lbs

 

*My triceps were pretty fatigued by the time I got to this exercise.  Flex hard at the bottom and accentuate the negative as much as you are able throughout all 4 sets.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark

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