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…

 

Bench Press w/Chains

 

I used several of these: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.

 

Set 1 x 12 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 6 reps with 225lbs + 1 pair of chains

Set 5 x 6 reps with 225lbs + 2 pairs of chains

Set 6 x 6 reps with 225lbs + 3 pairs of chains

Set 7 x 5 reps with 225lbs + 4 pairs of chains -> drop all the chains and do 6 more reps with 225lbs

 

*The idea here is to do a few warm-up sets going up in weight until you reach a medium weight.  At that point begin adding chains doing sets of 6 reps. Do a drop by stripping all the chains on your last set.  I like chains because it makes it safer and easier to train without a spotter due to the way they impact the strength curve.

 

Banded Incline Dumbbell Press

 

This is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 10 reps with 80lbs + band

Set 2 x 8 reps with 80lbs + band

Set 3 x 7 reps with 80lbs + band

 

*Three sets to failure with a band for added tension.

 

Here is a video from a previous workout to show how to set up this exercise:

 

 

Superset: Dumbbell Rear Laterals & Stretch Push-ups

 

Dumbbell Rear Laterals x 20 reps with 35lbs

Immediately followed by…

Stretch Push-ups x 10 reps with bodyweight

 

*Lay face down on an incline utility bench for the rear laterals and then move straight to the ground for the stretch push-ups using the dumbbells to facilitate the stretch.  Do this superset for 3 rounds.

 

Here is a video from a previous workout:

 

 

Superset: Side Laterals & Front Presses

 

Side Laterals x 15 reps with 30lbs

Immediately followed by…

Front Presses x 15 reps with 50lbs

 

*Use perfect form on the side laterals and then move straight to the front presses to finish off your anterior delts.  Perform this superset for 3 rounds.

 

Here is a video of this combination from a previous workout:

 

 

Superset: Supinate Triceps Pushdowns & Pad Presses

 

Triceps Pushdowns x 10 reps with 90lbs

Immediately followed by…

Pad Presses x 10 reps with 70lbs

 

*I utilized separate D handles with long straps and a supinate (palms up) grip on the pushdowns.  Move straight to the chin/dip assist machine and do pushdowns with your thumb and pointer finger touching and allow your elbows to flare out in the stretch position.  Perform this superset for 3 rounds.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark

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