The following details my primary chest, shoulder and triceps workout from this past Monday evening at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, and I trained alongside Christina.  Here is the workout…

 

Cable Rear Laterals

 

The reverse pec deck/rear lateral machine was in use, so we did these on a cable cross-over - FYI.

 

Set 1 x 15 reps + 10 partials with 25lbs

Set 2 x 15 reps + 10 partials with 25lbs

Set 3 x 15 reps + 10 partials with 25lbs

Set 4 x 15 reps + 10 partials with 25lbs

 

*The key here is to extend the set via partial reps out of the stretched position after performing your 15 full range reps.  Hold the contraction for a split second when fully extended.

 

Flat Dumbbell Press

 

Set 1 x 10 reps with 60lbs

Set 2 x 10 reps with 70lbs

Set 3 x 10 reps with 80lbs

Set 4 x 8 reps with 110lbs

Set 5 x 8 reps with 120lbs

Set 6 x 8 reps with 130lbs

Set 7 x 7 reps (failed) with 140lbs

 

*Do 2-3 good warm up sets working your way up in weight until you hit a weight that you can barely get 8 reps going to ¾ lockout.  I counted this as 4 working sets.

 

Incline Bench Press

 

Set 1 x 6 reps with 225lbs

Set 2 x 6 reps with 245lbs

Set 3 x 6 reps with 265lbs

Set 4 x 6 reps with 275lbs

 

*Bring the bar to a couple inches off your chest and drive to ¾ lockout.  Keep going up in weight until you can barely get 6 reps.  This was harder than I expected after the dumbbell presses.

 

Incline Dumbbell Fly

 

Set 1 x 8 reps with 50lbs

Set 2 x 8 reps with 50lbs

Set 3 x 8 full + 5 partial rep with 50lbs

Set 4 x 8 full + 5 partial rep with 50lbs

 

*I did a little different variation on these today.  Keep your hands in the pronate position as opposed to the typical neutral position.  On your last two sets tack on 5 partials out of the stretched position, but be very careful by doing them slowly.

 

Cage Press

 

These are typically done with a barbell, but I simply love the feel of my T-Nation Dead Squat Bar on overhead presses so I used it today.  The bar weighs 69lbs – FYI.

 

Set 1 x 6 reps with 119lbs

Set 2 x 6 reps with 139lbs

Set 3 x 6 reps with 159lbs

Set 4 x 6 reps with 159lbs

 

*The key is to drag the bar along the uprights of the cage.  Try to drive the weight up explosively, but if you lose some rep speed towards the end that’s okay.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=9KZWoqPFfcY]

 

Cable Side Laterals

 

Set 1 x 10 full + 10 partial reps with 25lbs

Set 2 x 10 full + 10 partial reps with 25lbs

Set 3 x 10 full + 10 partial reps with 25lbs

Set 4 x 10 full + 10 partial reps with 25lbs

 

*John called for Machine Side Laterals, but it was in use so we opted for a cable cross-over where the cables were fairly close together.  Grab opposite sides (left cable with right hand, right cable with left hand) and do 10 full reps with a hard contraction at the top, before 10 partials out of the bottom.

 

Superset: Pushdowns on Chin/Dip Assist Machine & Overhead Cable Extensions

 

Pushdown Variation x 12 reps with 75lbs

Immediately followed by…

Overhead Cable Extensions x 10 reps with 110lbs

 

*Hold the contraction for a 2 second count on the pushdowns and then work the bottom ¾ of the overhead extensions using a straight bar attachment and pausing for a one second count in the stretched position before initiating the extension.  Do the superset for 4 rounds or 8 total working sets.

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark