The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym. Between dieting and a nearby 24 Hour Fitness closing the gym was packed and both equipment and space were sparse. I may need a new training location before I kill someone, lol. Anyway, the workout was designed by my coach, John Meadows, and I trained alongside Christina.
Horizontal Hammer Strength Presses
Set 1 x 8 reps with 1 plate/side
Set 2 x 8 reps with 1 plate + 25lbs/side
Set 3 x 8 reps with 2 plates/side
Set 4 x 8 reps with 2 plates + 25lbs/side
Set 5 x 8 reps with 3 plates/side
Set 6 x 8 reps with 3 plates + 25lbs/side
*The goal here is to establish the mind muscle connection, so really feel your chest working on these and flex hard on each rep. Machine presses is preferable, but all the machines were taken. I counted this as 3 working sets.
Incline Bench Press
Set 1 x 8 reps with 225lbs
Set 2 x 8 reps with 245lbs
Set 3 x 8 reps with 265lbs
Set 4 x 6 reps with 275lbs
*Bring the bar to about 1-2 inches off your chest and drive to ¾ lockout doing sets of 8 reps. Go up in weight until you fail to get all 8 reps. I counted this as 3 working sets.
Incline Dumbbell Flyes
Set 1 x 10 reps with 40lbs
Set 2 x 9 reps with 45lbs
Set 3 x 8 reps with 50lbs
*The key here is maintain a pronate vs the normal neutral grip most people utilize on flyes. Work to near failure on all 3 working sets, but control the tempo so you don’t injure yourself.
Here is a video:
[youtube=https://www.youtube.com/watch?v=QzH_N6s_GwE]
Dips
Set 1 x 13 reps (failure) with bodyweight
Set 2 x 10 reps (failure) with bodyweight
Set 3 x 8 reps (failure) with bodyweight
*Perform 3 sets to failure. If you can’t get 8 reps then consider doing them on a cheater/assist machine. Really work the bottom portion of the movement via a good, controlled stretch on each rep.
Superset: Machine Rear Laterals & Band Pull Apart
This is the band I used: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Machine Rear Laterals x 10-15 reps with 130lbs
Immediately followed by…
Band Pull Apart x 5 reps
*The key on the rear delt machine is to hold the contraction for a split second and maintain continuous tension working in the 10-15 reps range. Immediately stand up and grab an Elitefts Pro Mini Resistance Band with your arms extended out in front of you. Pull the band apart by flexing your rear delts until the band comes to about neck level and hold it for a 3 second count before reversing the motion. Do 5 reps with a 3 second hold on each rep. Perform the superset for 4 rounds.
Standing Dumbbell Side Laterals
Set 1 x 10 reps + 10 partials with 30lbs
Set 2 x 10 reps + 10 partials with 30lbs
Set 3 x 10 reps + 10 partials with 30lbs
Set 4 x 10 reps + 10 partials with 30lbs
*The key here is to use perfect form for 10 reps and then do 10 partial/half reps out of the bottom to drive the blood into your delts. Do 4 working sets.
Chin/Dip Assist Triceps Pushdowns
Set 1 x 20 reps (failure) with 55lbs
Set 2 x 14 reps (failure) with 70lbs
Set 3 x 12 reps (failure) with 75lbs
Set 4 x 11 reps (failure) with 75lbs
Set 5 x 11 reps (failure) with 75lbs
Set 6 x 10 reps (failure) with 75lbs
*I feel these best leaning into the pad a bit, holding the contraction for a split second at the bottom and using a slow eccentric (negative). 6 working sets.
Superset: Supinate Grip Straight Bar Triceps Pushdowns & Overhead Extensions
Supinate Grip Straight Bar Triceps Pushdowns x 10 reps with 100lbs
Immediately followed by…
Overhead Extension x 14 reps with 100lbs
*Flex and hold the contraction for a 1 seconds count on each rep of the supinated pushdowns before immediately turning around and performing overhead extensions with the same bar using a pronate grip. Really work the stretch on the extensions. Perform the superset for 2 rounds.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark