The following details my chest, shoulder and triceps workout from Wednesday morning at Kirkland Gold’s Gym.  I had limited time and completed this workout in 60 minutes. I trained alone and here is what I did…


Flat Dumbbell Press


Set 1 x 12 reps with 60lbs

Set 2 x 12 reps with 80lbs

Set 3 x 12 reps with 90lbs

Set 4 x 12 reps with 95lbs

Set 5 x 11 reps (failure) with 100lbs


*I elected to go for higher reps today.  Knock out sets of 12 reps going up in weight until you hit failure.  Press just short of lock-out to maintain continuous tension.


Smith Machine Incline


Set 1 x 6 reps with 185lbs

Set 2 x 6 reps with 205lbs

Set 3 x 6 reps with 225lbs

Set 4 x 6 reps with 245lbs -> drop to 135lbs x 19 reps (failure)


*The key here is to bring the bar down to within a couple inches of your chest before pressing just short of lock-out with explosiveness.  Keep rest breaks to 45 seconds and go up in weight until you lose rep speed on the concentric and then drop down in weight an pump the reps out until you hit failure.


Superset: Machine Rear Laterals & Standing Barbell Over-&-Backs


Machine Rear Laterals x 20 reps with 135lbs

Immediately followed by…

Standing Barbell Over-&-Backs x 8-10 reps with 95lbs


*Hold the contraction for a brief second on each rep of the rear laterals.  Move straight a barbell for over-and-backs. These are performed by pressing the bar up just enough to clear your head before bring it down to about ear level, then press back up and over bringing the bar down to about nose level.  Over-and-back counts as one rep so aim for 8 to 10. The idea here is to maintain continuous tension. Do this superset for 3 rounds.


Here is a video of the over-and-back exercise from a previous workout:




Superset: Triceps Pad Pushdowns & Overhead Extensions


Triceps Pad Pushdowns x 8-10 reps with 70lbs

Immediately followed by…

Overhead Extensions x 8-10 reps with 100lbs


*The pad pushdowns are performed on a chin/dip assist machine.  Place your hands close together on the pad and allow your elbows to flare.  Flex your triceps hard in the contracted position and accentuate the negative.  I went straight to overhead extensions with a V attachment. Finish the extensions with a 15 second hold in the stretched position.  Perform this superset for 3 rounds.


Here is a video from a previous workout showing the pad pushdowns:




That concluded this chest, shoulder and triceps workout.


Train hard!