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…


Barbell Bench Press


Set 1 x 15 reps with 135lbs (warm-up)

Set 2 x 15 second isohold + 15 reps (failure) with 155lbs

Set 3 x 15 second isohold + 12 reps (failure) with 185lbs

Set 4 x 15 second isohold + 9 reps (failure) with 205lbs

Set 5 x 15 second isohold + 6 reps (failure) with 225lbs


*My purpose with the isoholds was to make the actual reps more difficult so I could use less weight.  Also, when I list the reps to failure it was more like near-failure because I was training alone. Hold the weight for the 15 second isohold at the midpoint of the movement.  Count to fifteen slowly and then proceed to perform as many reps as you can.


American Gridiron Bar Incline


I used this bar:


Set 1 x 6 reps with 135lbs

Set 2 x 6 reps with 155lbs

Set 3 x 6 reps with 175lbs

Set 4 x 6 reps with 195lbs


*The key here is to accentuate the negative and drive the weight up as explosively as possible.


Machine Flyes


I used a pronate grip here - FYI.


Set 1 x 10 reps with 130lbs

Set 2 x 10 reps with 130lbs

Set 3 x 10 reps with 130lbs


*The key here is to use a pronate grip and flex as hard as possible in the contracted position before controlling the tempo of the negative and not over-stretching.


Here is a video:




Giant Set: Dips & Machine Rear Laterals & Machine Shoulder Press


Dips x 10 reps with bodyweight

Immediately followed by…

Machine Rear Laterals x 20 with 145lbs

Immediately followed by…

Machine Shoulder Press x 10 with 100lbs


*Control the descent on the dips and aim for 10 reps or until you hit failure.  Aim for 20 reps on the rear laterals or until failure while flexing for a split second in the contracted position on each rep.  I used a unilateral shoulder press for the last exercise so weight listed is per each side. Aim for 10 reps or until failure. Perform this Giant Set for 3 rounds.


Alternate: Seated Side Laterals & American Gridiron Bar Close Grip Bench


Seated Side Laterals x 10 second isohold + 12 reps with 20lbs

Alternate with…

American Gridiron Bar Close Grip Bench x 10 reps with 95lbs


*I alternated these exercises to speed up the workout; kind of like using active rest periods.  Hold the dumbbells at ear level for a count of 10 on the side laterals and then perform 12 full range reps with control.  On the close grip bench use the narrowest hand position on the American Gridiron Bar, pause at the bottom and flex hard for a split second at the top.  I alternated until I had done each exercise 3 times.


Overhead Rope Extensions


One set to failure with 90lbs


*The key here is to start with a 10 second hold in the stretched position and then pump out as many full and partial reps as possible before finishing with another 10 second hold in the stretched position.


That concluded this chest, shoulder and triceps workout.


Train hard!