The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym.  The workout was largely designed by my coach, John Meadows, although I made a few modifications.  Christina was my sidekick.  Here is the workout...

Machine Rear Laterals

 

Set 1 x 20 reps with 110lbs

Set 2 x 20 reps with 110lbs

Set 3 x 20 reps with 110lbs

Set 4 x 20 reps + 10 partials with 110lbs

 

*Control the movement and pause briefly in the contracted position.  Tack on 10 partials from the stretched position on your final set.

 

Slight Incline Dumbbell Press

 

Set 1 x 8 reps with 60lbs (warm-up)

Set 2 x 8 reps with 70lbs (warm-up)

Set 3 x 8 reps with 80lbs (warm-up)

Set 4 x 8 reps with 110lbs

Set 5 x 8 reps with 110lbs

Set 6 x 8 reps with 120lbs

Set 7 x 7 reps with 130lbs

 

*The key here is to do a few warm-up sets and then pick a weight in which you fail at 8 reps.  I went too light and when I didn’t hit failure on my 2nd working set I started going up in weight.

 

Barbell Flat Bench Press

 

Set 1 x 8 reps with 185lbs

Set 2 x 8 reps with 195lbs

Set 3 x 8 reps with 205lbs

Set 4 x 8 reps with 215lbs

 

*The key is to lower these to about 2-4 inches above your chest, stop, and then lower to chest before driving the weight up explosively to ¾ lockout.

Machine Fly

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 175lbs

Set 3 x 8 reps with 190lbs

Set 4 x 6 reps + 5 forced reps + 5 partials with 205lbs

 

*The key here is to work until failure going up in weight each set.  Aim for 10 reps on each set, but if you lose reps as you go that’s okay.  On your final set have your training partner help with 5 forced reps and then do 5 very controlled partials from the stretched position.

 

Machine Side Laterals

 

I used a Life Fitness side lateral machine - FYI.

 

Set 1 x 10 reps + 10 partials with 125lbs

Set 2 x 10 reps + 10 partials with 125lbs

Set 3 x 10 reps + 10 partials with 125lbs

Set 4 x 10 reps + 10 partials with 125lbs

 

*Do 10 full range reps pausing in the contracted position briefly at the top and then tack on 10 partials out of the bottom on every set.

 

Standing Dead Squat Bar Presses

 

John called for barbell front raises, but I personally don’t like working my front delts because they get plenty of stimulation from chest pressing movements.  I opted for the T-Nation Dead Squat Bar for presses.  The bar weighs 69lbs - FYI.

 

Set 1 x 23 reps (failure) with 89lbs

Set 2 x 14 reps (failure) with 89lbs

Set 3 x 12 reps (failure) with 89lbs

Set 4 x 8 reps (failure) with 89lbs

 

*Push to failure on every set even if you have to pause for a second or two.  I only took about 45 second rest breaks so my reps dropped pretty quickly, but my delts burned like crazy.

 

Here is a video of my first set:

 

[youtube=https://www.youtube.com/watch?v=dJYa4MJwqhw]

 

Superset: Chin/Dip Assist Machine Pushdowns & Overhead Rope Extensions

 

Chin/Dip Assist Machine Pushdowns x 8 reps with 80lbs

Immediately followed by

Overhead Rope Extensions x 8 reps with 110lbs

 

*Use a chin/dip assist machine for the first part of this superset and use a slow, deliberate rep tempo flexing hard in the contracted position.  On the overhead rope extensions perform the concentric with your hands together and the eccentric with your hands apart.  Do the superset for a total of 4 rounds.

 

Here is a video of the chin/dip assist machine pushdowns portion so you can see the form.  The contraction was awesome.

 

[youtube=https://www.youtube.com/watch?v=u_R-hm6tTJg]

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark