The following details my primary chest, shoulder and triceps workout from this past Monday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, and I trained alongside Christina. Here is what it included…
Dumbbell Press
I used a slight incline here – FYI.
Set 1 x 15 reps with 65lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 90lbs
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 120lbs
*The key here is to perform sets of 8 reps until you get to where you barely get all 8 reps. Press to ¾ lockout. I counted this as 3 working sets.
Smith Incline Bench Press
I used a Smith Machine because all the incline benches were in use – FYI.
Set 1 x 8 (pause) reps with 185lbs
Set 2 x 8 (pause) reps with 235lbs
Set 3 x 8 (pause) reps with 255lbs
Set 4 x 8 (pause) reps with 275lbs
*The goal here is to pause the bar about 2-3 inches above your chest for a 1 second count before driving the weight up to ¾ lockout. This will make the weight you select much more difficult. Aim for 3 working sets.
Machine Press
I used a Life Fitness Unilateral Cable Motion Chest Press Machine – FYI.
Set 1 x 8 reps with 90lbs (feeder set)
Set 2 x 8 reps with 120lbs
Set 3 x 8 reps with 120lbs
*Weight listed is per each side. I used this machine because the unilateral cables allowed me to press with my hands in a neutral position. Perform a single feeder set to get to a tough weight and then do 2 working sets. Pause and flex as hard as you can in the contracted position on each rep.
Dips
Set 1 x 14 reps (failure) with bodyweight
Set 2 x 11 reps (failure) with bodyweight
*Sink deep into the bottom and get a good stretch while doing two sets to failure. Aim for at least 8 reps. You can use the assist machine if needed.
Dumbbell Bent Over Rear Laterals
I tend to feel these better if I place my head on something for slight support as per the picture below:
Set 1 x 35 reps with 20lbs
Set 2 x 35 reps with 20lbs
Set 3 x 35 reps with 20lbs
*The key here is to make your rear delts scream with high reps!
Superset: Dumbbell Side Laterals & Dead-Squat Bar Presses
John called for heavy side laterals for sets of 6 reps, but my elbow was bothering me so I opted for a little higher reps and a superset to force me to use less weight – FYI.
Dumbbell Side Laterals x 10 reps with 35lbs
Immediately followed by…
T-Nation Dead-Squat Bar Presses x 10 reps with 119lbs
*Select a pair of dumbbells in which you can get 10 reps without a lot of body swinging and jerking. Move straight to the Dead-Squat Bar presses (or something similar) and aim for another 10 reps with a full range of motion. I performed the superset for 3 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Zs3t31x9k8E]
Cable Rear Laterals
Set 1 x 15 reps (full) + 15 partials with 20lbs
Set 2 x 15 reps (full) + 15 partials with 20lbs
Set 3 x 15 reps (full) + 15 partials with 20lbs
*The rear lateral machine was taken so I did these in a cable cross-over with the pulleys set to the upper most position. Do 15 full reps and then 15 short pulse reps out of the stretched position. Yes, more rear delts.
Superset: Close Grip Bench Press & Rope Pushdowns
Close Grip Bench Press x 10 reps with 135lbs
Immediately followed by…
Rope Pushdowns x 6 reps with 130lbs
*The key on the close grip bench press is to perform a controlled 2 second eccentric, pause at the bottom for 1 second and then press up. On the rope pushdowns you will extend into the contracted position and hold for a 3 second count flexing as hard as you can on all 6 reps of the working sets. I performed this superset for 3 rounds.
Straight Bar Overhead Triceps Extensions
Set 1 x failure with 110lbs
Set 2 x failure with 110lbs
*Two sets to failure whereby you really work the stretch and extend only to ¾ lockout.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark