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…


Barbell Flat Bench Press


Set 1 x 15 reps with 135lbs

Set 2 x 15 reps with 185lbs

Set 3 x 15 reps with 205lbs

Set 4 x 15 reps with 225lbs


*Today I opted to start things off with higher reps.  You should get a pump quickly here and the key is to work up to a weight in which you can barely get 15 reps.


Incline Dumbbell Press


Set 1 x 6 reps with 90lbs

Set 2 x 6 reps with 100lbs

Set 3 x 6 reps with 110lbs


*Nothing fancy here, just three solid sets of 6 reps working up to a weight in which you can barely get 6 reps.


Pec/Delt Giant Set


Stretch Push-ups x 10-15 reps with bodyweight

Immediately followed by…

Machine Rear Laterals x 15-20 reps with 160lbs

Immediately followed by…

Dips x 5-8 reps with bodyweight

Immediately followed by…

Machine Shoulder Press x 6-10 reps with 100lbs


*The idea here is to stretch out your pecs and flood the delts with blood in minimal time.  Begin with stretch push-ups; pausing in the stretched position on each rep. I used bodyweight only and went to failure getting between 10-15 reps.  Go straight to machine rear delts and use a moderate weight whereby you can just barely get 15-20 reps on each set. From there go straight to dips where you’ll likely struggle without adding any weight.  I finished off the giant set with a unilateral shoulder press machine (weight is per each side), again going to failure in the 6-10 rep range. Rest for about 2 minutes and go again from the beginning. Do this giant set for a total of 3 rounds.


Dumbbell Side Laterals


One set x 50 reps with 20lbs


*One all-out set with a lighter weight.  The key here is to go to failure, rest while continuing to hold the dumbbells for a count of 5 seconds, perform 5 reps, rest 5 seconds, perform another 5 reps, rest 5 seconds and so forth until you’ve reached 50 total reps.  I got 25 reps and then began resting 5 seconds followed by 5 reps, until I reached 50 reps. The pump was ridiculous. Enjoy the pain!


American Gridiron Bar Presses


I used this bar:


Set 1 x 10 reps with 135lbs

Set 2 x 7 reps with 135lbs

Set 3 x 6 reps with 135lbs


*Your triceps should already be very fatigued from all the pressing movements, but do three sets here just short of failure using a very controlled rep tempo accentuating the eccentric phase.  Use a grip slightly narrower than shoulder width.


Overhead Triceps Extensions


Set 1 x 10 reps with 120lbs

Set 2 x 8 reps with 120lbs

Set 3 x 7 reps with 120lbs


*Keep your elbows back and get a good stretch at the bottom.  Aim for 10 reps or until you hit failure.


Here is a video:




That concluded this chest, shoulder and triceps workout.


Train hard!