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…

 

Flat Dumbbell Press

 

Set 1 x 12 reps with 60lbs (warm-up)

Set 2 x 10 reps with 75lbs (warm-up)

Set 3 x 8 reps with 90lbs (warm-up)

Set 4 x 7 reps with 110lbs

Set 5 x 7 reps with 120lbs

Set 6 x 7 reps with 130lbs

 

*The key is to get in 3 solid working sets after several warm-up sets.  Focus on good form going up in weight until you can barely get 7 sets.

 

Machine Flyes

 

Set 1 x 7 reps with 160lbs

Set 2 x 7 reps with 175lbs

Set 3 x 7 reps with 190lbs

Set 4 x 7 reps with 205lbs

 

*Flex hard for a split second in the contracted position on this exercise and don’t over stretch the opposite end of the movement.

 

Alternate: Machine Incline Press & Rear Delt Swings

 

I used a weight selectorized, unilateral machine so weight is per each side - FYI.

 

Machine Incline:

Set 1 x 7 reps with 80lbs

Set 2 x 7 reps with 90lbs

Set 3 x 7 reps with 100lbs

Set 4 x 7 reps with 110lbs

 

ALTERNATED WITH

 

Rear Delt Swings:

Set 1 x 20 reps with 35lbs

Set 2 x 20 reps with 35lbs

Set 3 x 20 reps with 35lbs

Set 4 x 20 reps with 35lbs

 

*To save time and help create a bigger pump I alternated between the above listed exercises.  On the machine presses stop just short of lock-out to save your elbows.

 

Superset: Standing Barbell Shoulder Press & Dumbbell Side Laterals

 

Barbell Shoulder Press x 8 reps with 115lbs

Immediately followed by…

Dumbbell Side Laterals x 12 reps with 20lbs

 

*I did the shoulder presses standing in a cage.  Bring the bar down to about chin height and the press the weight back up.  Move straight to side laterals with perfect form to finish off each superset.

 

Triceps Pad Push-downs

 

Set 1 x 10 reps with 70lbs

Set 2 x 8 reps with 80lbs

Set 3 x 8 reps with 80lbs

Set 4 x 7 reps (failure) with 80lbs -> drop to 60lbs x 8 reps

 

*Lean over the pad on a chin/dip assist machine and perform these almost like push-ups with a close hand position.  Flare your elbows in the stretched position and flex hard at the bottom for a split second on each rep. Stretch your triceps good after the final drop set.  I didn’t do additional triceps work due to all the pressing today.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark

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