Chest, Shoulders & Triceps Workout

The following details my primary chest, shoulder and triceps workout from last Saturday morning at Kirkland Gold’s Gym.  The workout was based on a John Meadows training program and I trained alongside Christina.  Here is what we did…

Banded Machine Press

I used this band here: https://www.elitefts.com/pro-monster-mini-restistance-band.html.  Perform a few warm-up sets before launching into the working sets.

Set 1 x 6 reps with 205lbs

Set 2 x 6 reps with 205lbs

Set 3 x 6 reps with 205lbs

Set 4 x 6 reps with 205lbs

*Set up the machine to prevent your elbows going beyond 90 degrees at the bottom.  Drive the weight explosively and flex hard in the contracted position for a 1 second count on each rep.

Here is how I set this up:

Incline Barbell Press w/Chains

These are the chains I used: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.  I used EZ Loader attachments for loading the chains here: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.

Set 1 x 6 reps with 135lbs + 2 chains/side (feeder set)

Set 2 x 6 reps with 185lbs + 2 chains/side

Set 3 x 6 reps with 205lbs + 2 chains/side

Set 4 x 6 reps with 225lbs + 2 chains/side

*I decided to include chains today as I had not used them in awhile.  The goal was to perform sets of 6 reps adding weight each set until nearing failure.  Each chain weighs 20lbs, but you want to keep a portion on the floor the entire time.

Here is a video showing my third set:

[youtube=https://www.youtube.com/watch?v=y8bgf0d-WkE]

Machine Flyes

Set 1 x 10 reps with 160lbs

Set 2 x 8 reps + 5 partials with 175lbs

Set 3 x 6 reps + 10 partials with 190lbs

*The key here is to hold the contraction for a full 2 second count on each rep.  Increase weight, lower reps and add partials as detailed above.

Stretch Pushups

Set 1 x 23 reps with bodyweight only

Set 2 x 14 reps with 45lb plate on back

Set 3 x 9 reps with 45lb plate on back

*The key here is to go to failure on all sets.  My first set I got a ton of reps so I decided to have Christina lay a 45lb plate across my back for the next 2 sets.

Machine Rear Delts

Set 1 x 20 reps with 130lbs

Set 2 x 20 reps with 130lbs

Set 3 x 20 reps with 130lbs

*Standard form here pumping out the reps and taking short rest breaks to facilitate the pump and burn.

Smith Machine Over-&-Backs

I did these seated because my lower back was bothering me this morning - FYI.

Set 1 x 12 reps with 135lbs

Set 2 x 9 reps with 155lbs

Set 3 x 8 reps with 155lbs

*On these you simply press enough so the bar just clears your head.  Bring it down to about nose level in the front and then press up and bring the bar back down behind your head to ear level.  You won’t be extending your arms anywhere near locking out, but it will ensure continuous tension on the delts.  Over-and-back counts as one rep.

Dumbbell Side Laterals

Set 1 x 12 reps with 22.5lbs

Set 2 x 12 reps with 22.5lbs

Set 3 x 12 reps with 22.5lbs

*The key here is to bring the dumbbells up higher than normal side laterals.  Go to about 10 and 2 o'clock.  Also, lower the weight slowly.  These should burn like crazy without much weight.

Close Grip Floor Press

Set 1 x 8 reps with 185lbs

Set 2 x 8 reps with 185lbs

Set 3 x 8 reps with 185lbs

Set 4 x 8 reps with 185lbs

*John called for EZ Bar Close Grip Bench, but I decided to try close grip floor presses with the Smith Machine instead.  Control the eccentric and keep your elbows tucked into your sides.

Incline EZ Bar Extensions

Set 1 x 12 reps with 70lbs

Set 2 x 12 reps with 70lbs

Set 3 x 12 reps with 70lbs

*More than anything we are after a good stretch here on this exercise to finish off the workout.

Here is a video from a previous workout:

[youtube=https://www.youtube.com/watch?v=3nZyXs9JecY]

That concluded this primary chest, shoulder and triceps workout.

Train hard!

Mark