The following details my chest, triceps, abdominal and calve workout from this past Sunday morning at Eastside Gym in Redmond. The workout was based on a John Meadows program and I trained alone. Here is the workout…
Dumbbell Press
I used a bench with a slight incline – FYI.
Set 1 x 8 reps with 55lbs
Set 2 x 8 reps with 65lbs
Set 3 x 8 reps with 75lbs
Set 4 x 8 reps with 85lbs
Set 5 x 8 reps with 95lbs
Set 6 x 8 reps with 105lbs
Set 7 x 8 reps with 115lbs
*Do sets of 8 reps until you can barely get the 8th rep. Take each rep to ¾ lockout and then come right back down. Control the eccentric to generate as much tension as possible. I probably could have gone up one more time in weight, but the hardest part for me is carrying the damn dumbbells due to my lower back, lol. I counted this as 3 working sets.
Incline Hammer Press
Set 1 x 6 reps with 2 plates/side
Set 2 x 6 reps with 3 plates/side
Set 3 x 6 reps with 3 plates + 10lbs/side
Set 4 x 6 reps with 3 plates + 20lbs/side
Set 5 x 6 reps with 3 plates + 30lbs/side
*The goal here is to train explosively. Bring the weight down until your elbows are at 90 degrees and drive up hard. Take small jumps in weight and stop plenty short of failure. My last set I probably had 2 reps left in the tank. I counted this as 3 working sets.
Machine Press
I used an older Paramount Chest Press here – FYI.
Set 1 x 8 reps with 280lbs
Set 2 x 8 reps with 290lbs
Set 3 x 8 reps with 300lbs -> drop to 260lbs x 8 reps -> drop to 240lbs x 15 partials
*Three sets of 8 reps with a drop and partials out of the stretched position on the final set.
Incline Flyes
Set 1 x 10 reps with 45lbs
Set 2 x 10 reps with 45lbs
Set 3 x 10 reps with 45lbs
*The key here is to use a pronate grip vs. neutral hand position. You should feel these more across the top of the pecs with less stress on the rotators. Don’t worry about going to failure, just focus on a good stretch.
Triceps Pushdowns
I used two long handles here – FYI.
Set 1 x 12 reps with 110lbs
Set 2 x 12 reps with 110lbs
Set 3 x 12 reps with 110lbs
*Use a full range of motion, allow your elbows to flare out a bit, spread the handles and hold the contraction for a 1 second count on each rep.
Reverse Grip Pushdowns
I used the exact same handles as on the previous exercise – FYI.
Set 1 x 12 reps with 60lbs
Set 2 x 12 reps with 60lbs
Set 3 x 12 reps with 60lbs
*Use a full range of motion, allow your elbows to flare out a bit, spread the handles and hold the contraction for a 1 second count on each rep. The only difference here is I used a supinated grip vs. a pronated.
Paramount Overhead Triceps Extension Machine
Set 1 x 10 reps with 170lbs
Set 2 x 10 reps with 170lbs
Set 3 x 10 reps with 170lbs
*This is an old machine which mimics an overhead cable triceps extension. I did these instead of lying decline extensions as per John’s program.
Abdominal Cable Crunch
I used a rope attachment – FYI.
4 sets of 15 reps with 160lbs
*Nothing special here, just kneel and crunch down flexing your abs while holding onto the cable attachment. Use a slow tempo.
Seated Calve Raises
3 sets of 15 reps with 3 plates
*The key here is to pause for a 1 second count at the bottom on each rep to accentuate the stretch.
That concluded this chest, triceps, abdominal and calve workout.
Train hard!
Mark