The following details my chest, triceps, abdominal and calve workout from this past Sunday at Eastside Gym in Redmond.  The workout was designed by my coach, John Meadows, but I made a couple modifications.  I trained alone and here is exactly what I did…

 

Banded Hammer Press

 

I used one of these bands on each handle: https://www.elitefts.com/pro-monster-mini-restistance-band.html. I used the Iso-Wide Hammer Strength Chest Press here as well – FYI.

 

Set 1 x 10 reps with bands only (warm-up)

Set 2 x 6 reps with 45lbs on each side + bands (warm-up)

Set 3 x 6 reps with 70lbs on each side + bands

Set 4 x 6 reps with 70lbs on each side + bands

Set 5 x 6 reps with 70lbs on each side + bands

Set 6 x 6 reps with 70lbs on each side + bands

 

*The key here is to generate maximum tension, hence the reason I selected the specific bands that I used.  Drive and squeeze hard in the contracted position on every rep.

 

Reverse Banded Incline Barbell Press

 

This is the band I used here: https://www.elitefts.com/pro-light-resistance-band.html.

 

Set 1 x 20 reps with 225lbs

Set 2 x 13 reps with 225lbs

Set 3 x 11 reps with 225lbs

 

*I deviated from John’s program here.  Incline barbell presses have been killing my shoulder lately and since I trained alone I used reverse bands to make the weight easier out of the bottom.  Rather than doing low reps I went for three sets with the same weight to near failure.  I moved pretty quickly between sets so as you can see I got a bunch of reps right out of the gate, but they dropped quite a bit on my second and third sets.

 

Dips

 

Set 1 x 8 reps with bodyweight only

Set 2 x 8 reps with bodyweight only

Set 3 x 8 reps with bodyweight only

 

*The key here is to get a good stretch at the bottom so feel free to use an assist machine if necessary to get a solid 8 reps without hitting failure.  Train the muscle with an emphasis on the stretch.

 

Incline Flyes

 

Set 1 x 10 reps with 45lbs

Set 2 x 10 reps with 45lbs

Set 3 x 10 reps with 45lbs

 

*This is a repeat from last week.  Maintain your hands in a pronate grip vs. a neutral grip as most people use on flyes.  Work the stretch, but leave a few reps in the tank here.

 

Triceps Pushdowns

 

Set 1 x 20 reps with 100lbs

Set 2 x 20 reps with 100lbs

Set 3 x 20 reps with 100lbs

Set 4 x 20 reps with 100lbs

 

*I used the same D handles as last week here.  Keep your palms face down and spread the handles in the contracted position.  This will burn like crazy towards the later sets.

 

Paramount Overhead Triceps Extensions

 

Set 1 x 10 reps with 170lbs

Set 2 x 10 reps with 170lbs

Set 3 x 10 reps with 170lbs

Set 4 x 10 reps with 170lbs

 

*The key here is to do an exercise which provides a good stretch.  Hold the weight in the stretch position for a full 10 second count at the end of each set.

 

Abdominal Cable Crunches

 

4 sets of 15 reps with 160lbs

 

*I actually alternated back-and-forth from this exercise to the triceps extensions.  IT allowed me to actively rest by training my abdominals and continue to get a good stretch on my triceps – FYI.

 

Seated Calve Raises

 

Set 1 x 15 reps with 3 plates

Set 2 x 15 reps with 3 plates

Set 3 x 15 reps with 3 plates

 

*The key here is to sit in the stretch position for 1 second count on each rep. These will be slow painful sets.

 

That concluded this chest, triceps, abdominal and calve workout.

 

Train hard!

Mark