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

 

Set 1 x 15 reps with 135lbs

Set 2 x 10 reps with 185lbs

Set 3 x 8 reps with 225lbs

Set 4 x 6 reps with 225lbs + 1 pair of chains

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

Set 5 x 6 reps with 225lbs + 3 pairs of chains

Set 6 x 5 reps with 225lbs + 4 pairs of chains

 

*Perform a few warm-up sets and then begin adding chains doing sets of 6 reps until you fail to get all 6.  Chains make this movement safer out of the bottom (stretched position) because they unload some of the weight.  Safety is important to me having torn my pec several years ago.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=qKh8sjlV7h0]

 

Incline Dumbbell Press

 

Set 1 x 12 reps with 90lbs

Set 2 x 10 reps with 95lbs

Set 3 x 8 reps with 100lbs

 

*Crank out some incline dumbbell presses stopping short of lock-out on each rep to save your elbows.  Go up in weight and down in reps.

 

Superset: Machine Flyes & Rear Laterals

 

Machine Flyes x 12 reps with 145lbs

Immediately followed by…

Rear Laterals x 20 reps with 145lbs

 

*The key here on the flyes is to hold the contract for a 1 second count on each rep.  Immediately turn around and knock out 20 reps on rear laterals even if the last few are partials.

 

Superset: Seated Dumbbell Side Laterals & Lying Dumbbell Triceps Extensions

 

I love the pump on this exercise combination!

 

Seated Dumbbell Side Laterals x 15 reps with 30lbs

Immediately followed by…

Lying Dumbbell Triceps Extensions x 12 reps with 30lbs

 

*Perform side laterals and then immediately lay down and do extensions using the same dumbbells with your palms in a neutral position.  Really accentuate the negative on the triceps movement. Do this superset for 2 rounds.

 

Triceps Pushdowns

 

I used a straight bar here - FYI.

 

Set 1 x 12 reps with 150lbs

Set 2 x 9 reps (failure) with 150lbs

 

*A couple sets of pushdowns to finish off the triceps.  Use perfect form and flex hard in the contracted position.  Stretch your triceps after each set for 30 seconds.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark