The following details my recent chest, shoulder and triceps workout from Kirkland Gold’s Gym. I mostly trained alone and here is what I did…
HBT Bench Press
I used these bands: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 12 reps with 135lbs
Set 2 x 10 reps with 185lbs
Set 3 x 8 reps with 225lbs
Set 4 x 6 reps with 225lbs + 25lbs HBT
Set 5 x 6 reps with 225lbs + 35lbs HBT
Set 6 x 6 reps with 225lbs + 45lbs HBT -> drop HBT x 6 reps with 225lbs
*Hanging Band Technique (HBT) is where you hang weight from each end of a bar to create instability. The idea is create more muscle activation through stabilization. I did three warm-up sets and then began adding the weight with bands.
Incline Dumbbell Press
Set 1 x 8 reps with 70lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 90lbs
*The idea here today is to press with your palms in a neutral position (facing each other). Lower slowly and do not overstretch at the bottom. Aim for 3 solid sets of 8 reps.
Superset: Dumbbell Rear Laterals & Stretch Push-ups
Dumbbell Rear Laterals x 20 reps with 35lbs
Immediately followed by…
Stretch Push-ups x 10 reps with bodyweight.
*The key on the rear laterals is to get all 20 reps, even if they become partials towards the end. Using the same dumbbells immediately drop down and perform push ups with the dumbbells facilitating the stretch. Do this superset for 3 rounds.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=jFFCUjjImjI]
Superset: Machine Rear Laterals & Standing Overhead Press
Machine Rear Laterals x 8 reps with 130lbs
Immediately followed by…
Standing Overhead Press x 8 reps with 115lbs
*The key here is a 4 second concentric and 4 second eccentric on the rear laterals. Force more blood into your rear delts before moving straight to overhead presses. Only bring the bar down to about nose-level at the bottom. Do this superset for 3 rounds.
Seated Side Laterals
Set 1 x 10 reps with 30lbs
Rest 10 seconds…
Set 2 x 8 reps with 30lbs
Rest 10 seconds…
Set 3 x 6 reps with 30lbs
*The goal is 10, 8 and 6 reps with only 10 second rest breaks to finish off your delts.
Superset: Triceps Pushdowns & Pad Presses
Triceps Pushdowns x 8 reps with 80lbs
Immediately followed by…
Pad Presses x 8 reps with 70lbs
*I used separate D handles on the push-downs with a neutral grip at the top and then spread the handles at the bottom in the flexed position. Move to the chin/dip assist machine and perform pad presses allowing your elbows to flare out at the top. I performed this superset for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark