The following details my chest and shoulder workout from this past Monday. My schedule is a little off due to being on vacation last week. This is technically the final week of my 12 weeks program designed by my coach, John Meadows. Here is the workout…
Flat Dumbbell Press
Set 1 x 12 reps with 60lbs (warm-up)
Set 2 x 10 reps with 75lbs (warm-up)
Set 3 x 8 reps with 90lbs (warm-up)
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 110lbs
Set 6 x 10 reps (failure) with 120lbs
*Get a good stretch at the bottom and drive the weight up to ¾ lock-out. Go until you can barely get 8 reps. I didn’t want to go over 120lbs so I went to failure once I got to it and stopped there.
Incline Barbell Press
Set 1 x 6 reps with 135lbs (feeder set)
Set 2 x 6 reps with 225lbs (feeder set)
Set 3 x 6 reps with 245lbs
Set 4 x 6 reps with 245lbs
Set 5 x 6 reps with 245lbs
Set 6 x 6 reps with 245lbs
Set 7 x 6 reps with 245lbs
*After a feeder set or two, perform sets of 6 reps stopping short of touching the bar to your chest at the bottom and only going to ¾ lock-out at the top. The key on these today is to hold the bar at the bottom (just above chin) for a 2 second count before driving the weight up.
Decline Smith Press
Set 1 x 7 reps with 275lbs
Set 2 x 7 reps with 275lbs
Set 3 x 7 reps with 275lbs
*The key here is to lower the weight with a 3-4 second eccentric on every rep and drive to ¾ lock-out.
Dumbbell Fly
Set 1 x 15 reps with 45lbs
*Do one set of 15 reps with controlled, deliberate form and contract hard at the top.
Dumbbell Side Laterals
Set 1 x 12 reps with 20lbs
Set 2 x 12 reps with 25lbs
Set 3 x 12 reps with 30lbs
*Do these standing and bring the weight up to 10 and 2 o’clock. The key is to hold the contraction at the top and squeeze the delts for a 2 second count on each rep.
Dumbbell Press
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 50lbs
Set 4 x 8 reps with 50lbs
*Don’t worry about going heavy because the key is to flex your delts at the top for a 2 second count on every rep. The burn should be intense. Press to just short of lock-out and do not touch the dumbbells at the top when contracting. Dumbbells should be overhead about shoulder width.
Rear Delt Band Pulls/Face Pulls
I used this band: https://www.elitefts.com/shop/bars-weights/bands/pro-micro-resistance-band.html.
Sets 1 through 3 x 20 reps with band
*Pull the band with it wrapped around an upright and hold the contracted position while flexing your rear delts for 1 second on each rep.
That concluded this chest and shoulder workout.
Train hard!
Mark