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 8 reps with 90lbs
Set 4 x 8 reps with 100lbs
Set 5 x 6 reps (failure) with 110lbs
*The key here is to really flex your pecs as hard as possible for a 1 second count in the contracted position on your warm-up sets to drive the blood into your chest. Then perform 3 sets of 8 reps going up until you hit failure.
Incline Barbell Press
Set 1 x 5 reps with 225lbs
Set 2 x 5 reps with 225lbs
Set 3 x 5 reps with 225lbs
*The goal here is to train explosively. Lower the weight slowly and then drive it up as quickly as possible. Stop once you lose rep speed.
Superset: High/Low Rep Machine Flyes & Rear Laterals
Machine Flyes x 12 or 5 reps with 130 or 200lbs
Immediately followed by…
Rear Laterals x 20 or 10 reps with 130 or 160lbs
*The idea here is to superset these two exercises, but to alternated between high and low reps. One round with high reps and lower weight followed by one set of low reps and higher weight. Perform two sets each way for four supersets total.
Seated Side Laterals
Four sets to failure with 25lbs
*Use perfect form and go to failure on each set.
Superset: Close Grip Bench & Dips Between Benches
Close Grip Bench x 8-12 reps with 135lbs
Immediately followed by…
Dips Between Benches x 6-10 reps with bodyweight
*The idea on the close grip bench is to allow your elbows to flare out as you bring the bar down towards your neck. Stop several inches from your neck, pause and then muscle the weight up and flex your triceps as hard as possible at the top. Set up a second bench next to the bench press so you can immediately go into dips between benches. Do this superset for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark