The following details my chest, shoulder and triceps workout from Sunday at Kirkland Gold’s Gym. I mostly trained alone and here is what I did…
Banded Bench Press
I used two of these bands: https://www.elitefts.com/pro-mini-resistance-band.html. This is what the set-up looked like:
Set 1 x 12 reps with 135lbs+ band (warm-up)
Set 2 x 10 reps with 185lbs + band (warm-up)
Set 3 x 8 reps with 225lbs + band
Set 4 x 8 reps with 245lbs + band
Set 5 x 7 reps with 265lbs + band
Set 6 x 8 max tension reps (failure) with 135lbs + band
*The idea here is to add a band to each side of a barbell to create increased tension throughout the movement. Control the rep tempo and go up in weight striving to get 8 reps per set. Once you fail to get 8 reps then drop the weight and do one more set to failure using a 4 second concentric and 4 second eccentric rep cadence.
Cable Incline Presses
Set 1 x 8 reps with 75lbs
Set 2 x 8 reps with 90lbs
Set 3 x 8 reps with 105lbs
*I used a Life Fitness Chest Press Machine with cable pulleys. Press slightly up to focus on upper pecs. Three solid sets of 8 reps.
Machine Flyes
I used a pronate grip again today - FYI.
Set 1 x failure (8-10 reps) with 135lbs
Set 2 x failure (8-10 reps) with 135lbs
*Use the hand grips normally used for rear laterals so your palms are in a pronate grip. The key is to flex hard in the contracted position and not over-stretch.
Alternate: Dips & Machine Rear Laterals
Dips x failure (8-10 reps) + 15 second stretch with bodyweight
Alternate with…
Machine Rear Laterals x failure (12-15 reps) with 140lbs
*I alternated exercises for training efficiency. Sink into the stretched position for 15 seconds at the end of each set of dips. Alternate back-and-forth until you’ve completed 3 sets of each exercise.
Seated Shoulder Press w/Dumbbells
Set 1 x failure (10-12 reps) with 60lbs
Set 2 x failure (10-12 reps) with 60lbs
*Just a couple sets to failure with perfect form. Do not lock out at the top to maintain continuous tension.
Cable Side Laterals
Set 1 x 12 reps with 30lbs
Set 2 x 12 reps with 30lbs
*The key here is to do one arm at a time and lower the weight with a 4 second eccentric.
Superset: Bent Over Triceps Pushdowns & Dips Between Benches
Bent Over Triceps Pushdowns x 10 reps with 110lbs
Immediately followed by…
Dips Between Benches x 8 reps with bodyweight only
*For the pushdowns use a rope and bend over facing the weight stack. Bring your hands up to near the top of your head keeping your upper arm perpendicular to the floor before pushing down, spreading the handles and holding the contraction for split second. Perform this superset for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark