The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, with some minor changes by me.  I trained with Christina and this is what the session included…

 

Flat Dumbbell Press

 

Set 1 x 12 reps with 60lbs

Set 2 x 12 reps with 70lbs

Set 3 x 12 reps with 80lbs

Set 4 x 12 reps with 90lbs

Set 5 x 12 reps with 100lbs

Set 6 x 11 reps with 110lbs

 

*A little higher reps on this exercise today so be sure to stop short of locking out to save your triceps.  Keep going up in weight until you can’t get 12 reps.  I counted this as 3 working sets.

 

HBT Flat Barbell Bench Press

 

I picked up the Hanging Band Technique (HBT) from an article on T-Nation and have really enjoyed adding it to my workouts.  The exercise, but not the technique was included in John’s workout – FYI.  These are the bands I used: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.

 

Set 1 x 6 reps with 205lbs + 25lbs (each side)

Set 2 x 6 reps with 205lbs + 25lbs (each side)

Set 3 x 6 reps with 205lbs + 25lbs (each side)

Set 4 x 6 reps with 205lbs + 25lbs (each side)

Set 5 x 6 reps with 205lbs + 25lbs (each side)

 

*The key here is to train explosively.  Pause the weight briefly on your chest at the bottom before driving the weight up forcefully.

 

Here is a video:

 

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

 

Machine Press

 

I used a unilateral chest press machine for this exercise.  Weight listed is per each side – FYI.

 

Set 1 x 8 reps with 120lbs

Set 2 x 8 reps with 120lbs

Set 3 x 8 reps with 120lbs

Set 4 x 8 reps with 120lbs -> drop to 90lbs x 8 reps -> drop to 60lbs x failure (11 reps)

 

*The key here is to flex and hold the contraction for a 2 second count on each rep.  Finish with a drop set.

 

Dips

 

I used a cheater machine on these today because my chest was exhausted by this point.

 

Set 1 x failure (12 reps) + stretch/hold with 25lbs assistance

Set 2 x failure (9 reps) + stretch/hold with 25lbs assistance

 

*The key here is to go to failure on each set.  Also focus on working the bottom ½ of the movement and finish with a 10 second hold in the stretch position.

 

Dumbbell Bent Over Rear Laterals

 

Set 1 x 30 reps with 35lbs

Set 2 x 20 reps with 40lbs

Set 3 x 20 reps with 40lbs

Set 4 x 20 reps with 40lbs

 

*The key here is to focus on letting your arms hang and swing the weight to contract your rear delts.  I went a little light on my first set so I did 30 reps, but the idea is to do 4 sets of 20 reps.

 

Seated Dumbbell Side Laterals

 

Set 1 x 10 reps with 25lbs

Set 2 x 10 reps with 25lbs

Set 3 x 10 reps with 25lbs

Set 4 x 10 reps with 25lbs

 

*Bring the dumbbells up to 10 and 2 o’clock and rest no more than 30 seconds between sets.  Make them burn!

 

Barbell Front Raise

 

Set 1 x 10 reps with 40lbs

Set 2 x 10 reps with 40lbs

Set 3 x 10 reps with 40lbs

 

*I’m not a fan of normal front raises, but these I love.  Grab a fixed weight barbell as wide as you are able and bring the bar all the way out, up and over your head at the top, contracting your delts hard before reversing the movement.

 

Straight Bar Pushdowns

 

Set 1 x 15 reps with 150lbs

Set 2 x 15 reps with 160lbs

Set 3 x 15 reps with 170lbs

Set 4 x 15 reps with 180lbs

Set 5 x 15 reps with 190lbs

 

*I personally pyramided up in weight, but keep the reps at 15 with relatively short rest breaks.  Pump out these reps to drive a ton of blood into your triceps.

 

Floor Press with EZ Curl Bar

 

Set 1 x 14 reps with 100lbs

Set 2 x 11 reps with 100lbs

Set 3 x 8 reps with 100lbs

Set 4 x 6 reps with 100lbs

 

*Simply lie on the ground and set a fixed-weight EZ curl bar on the ground above your head.  The key is to press vertically just above your chin and do not come all the way down.  Control the rep speed and go until you hit failure before setting the bar back down on the ground.  Count to 20 and then immediately go again until failure.  Continue until you’ve done 4 sets.

 

Triceps Extensions w/Pulley

 

Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 50lbs

Set 3 x 10 reps with 50lbs

 

*Set the pulley about waist height.  Without an attachment added to the pulley, grab the end of the cable with one hand, face away from the weight stack, stand upright with your elbow pointed towards the ceiling and extend your arm up.  Really focus on working the stretch.

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark