The following details my chest, shoulder and triceps workout from New Years Day at Kirkland Gold’s Gym. I trained alone and here is what I did…
Hammer Strength Horizontal Chest Press
Set 1 x 12 reps with 1 plate/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 8 reps with 3 plates/side
Set 4 x 7 reps (failure) with 4 plates/side -> drop to 2 plates/side x 12 reps (failure)
*Work your way up in weight and down in reps until your fourth set. On that set go to failure and then drop the weight significantly and go again to failure.
Dumbbell Incline Press
Set 1 x 9 reps (failure) with 100lbs
Set 2 x 8 reps (failure) with 100lbs
*Nothing special here, just two sets to failure with a moderate/heavy weight. Use perfect form and stop short of locking out on each rep.
Machine Flyes
Set 1 x 10 reps with 160lbs
Set 2 x 8 reps with 175lbs
Set 3 x 6 reps with 190lbs
*Three sets going up in weight and down in reps. Hold the contraction for a split second on each reps and control the eccentric tempo.
Giant Set: Dumbbell Rear Laterals, Stretch Push-ups & Standing Barbell Over-&-Backs
Dumbbell Rear Laterals x 25, 20 & 15 reps with 135lbs
Immediately followed by…
Stretch Push-ups x 10 reps with bodyweight
Immediately followed by…
Standing Barbell Over-&-Backs x 8-10 reps with 95lbs
*Lay face down on an inclined utility bench for the rear laterals. Use the same dumbbells to facilitate the stretch by dropping down to the ground to perform the stretch push-ups. Move straight to 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 chin-level. Over-and-back counts as one rep so aim for 8 to 10. The idea here is to maintain continuous tension. Do this Giant Set for 3 rounds.
American Gridiron Bar Close Grip Bench
I used this bar: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 8 reps with 135lbs
Set 2 x 8 reps with 135lbs
Set 3 x 8 reps with 135lbs
*I used the narrowest hand position and controlled the negative. Flex hard in the contracted position on each rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=x0rePsxIdDQ]
American Gridiron Bar Seated Triceps Extensions
Set 1 x 7 reps with just the bar
Rest 5 seconds in the stretched position…
Set 2 x 7 reps with just the bar
Rest 5 seconds in the stretched position…
Set 3 x 7 reps with just the bar
Rest 5 seconds in the stretched position...
*The key here is to pump and stretch with light weight. Perform 7 slow and controlled reps and then hold the bar in the stretched position for a 5 second count before going again. Three sets of 7 reps and three rounds of 5 second stretches and you are done!
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark