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…


Superset: Incline Bench Press w/Chains & Dumbbell Flyes


I used these chains:  I performed a few rounds of warm-ups before starting the following working sets - FYI.


Incline Bench Press w/Chains x 8 reps with 185lbs + 2 pairs of chains

Immediately followed by…

Dumbbell Flyes x 8 reps with 45lbs


*The idea here is to pre-fatigue and pump your pecs utilizing explosive reps with incline barbell presses with chains immediately followed by incline flyes.  On the flyes focus on continuous tension on the pecs by not bring the dumbbells together at the top. Perform this superset for 4 rounds.


Here is a video:



Machine Chest Press


Set 1 x 8 reps with 190lbs

Set 2 x 8 reps with 230lbs

Set 3 x 8 reps with 250lbs

Set 4 x 8 reps with 280lbs


*Perform sets of 8 reps going up in weight until you barely get all 8 reps.  Press just short of lock-out to keep your elbows healthy.


Shoulder & Chest Giant Set


Machine Rear Laterals x 20 reps with 130lbs

Immediately followed by…

Machine Shoulder Press x 10 reps with 100lbs

Immediately followed by…

Dips stretch, then x 6 reps with body weight


*Use perfect form and flex for a split second in the contracted position on the rear laterals.  I moved straight to a unilateral shoulder press machine and pressed short of locking out to maintain continuous tension.  The key on the dips is to sink down into the stretched position for a 10 second count and then perform 6 reps. I did this giant set for 3 rounds.


Alternate: Dumbbell Side Laterals & Triceps Overhead Extensions Triple 8’s


I alternated between these exercises to create an active rest period and improve my efficiency in the gym - FYI.  Here is the bar I used on triceps:


Dumbbell Side Laterals x 15 reps with 25lbs

Alternated with…

Triceps Overhead Extensions x 8-8-8 reps with American Gridiron Bar only


*Nothing special on the side laterals other than use muscle power to complete each rep rather than momentum.  On the triceps extensions the key is to perform 8 reps, rest for 10-15 seconds with the bar stretching your triceps, then another 8 reps, then 10-15 seconds of stretching and a final 8 reps.  I alternated between these exercises until I completed 3 sets of each one. The triceps pump will be insane by the end of the 3rd set!


Here is a video of a similar technique on the triceps extensions to show what I did in terms of pump and stretch:



That concluded this chest, shoulder and triceps workout.


Train hard!


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