The following details my primary chest, triceps, abs and calves workout from Sunday morning at Eastside Gym in Redmond.  The workout was designed by my coach, John Meadows, with a few modifications by me.  I trained alone and here is the workout…

 

Incline Dumbbell Press

 

Set 1 x 8 reps with 60lbs

Set 2 x 8 reps with 70lbs

Set 3 x 8 reps with 95lbs

Set 4 x 8 reps with 105lbs

Set 5 x 8 reps with 115lbs

Set 6 x 8 reps with 125lbs

 

*I worked my way up in weight doing sets of 8 reps until I barely got all 8.  Press to ¾ lockout before coming right back down.  I counted this as 3 working sets.

 

Machine Presses

 

Set 1 x 8 reps with 255lbs

Set 2 x 8 reps with 270lbs

Set 3 x 8 reps with 285lbs

Set 4 x 8 reps with 300lbs -> drop to 155lbs x 12 reps (failure)

 

*John called for incline barbell, but that exercise has been bothering my shoulder so I opted for machine presses and finished with a drop set.

 

Superset: Dips & Cable Flyes

 

Dips x 6-8 reps with bodyweight

Immediately followed by…

Cable Flyes x 6 reps with 60lbs

 

*Sink down slowly into the bottom position on the dips and stretch for a 1 second count before coming back up.  Similarly, move immediately to the flyes and get a great stretch and flex hard in the contracted position.  Perform this superset for 4 rounds.

 

Superset: Triceps Pushdowns & Rope Abdominal Crunches

 

Triceps Pushdowns x 20 reps with 100lbs

Immediately followed by…

Rope Abdominal Crunches x 10 reps with 160lbs

 

*I chose to alternate these two exercises because it makes the time between sets of pushdowns more of an active rest while the rope crunches also stretch my triceps.  Perform this superset for a total of 5 rounds, essentially non-stop.  The pushdowns may become partials towards the end, but that’s ok.  I used separate D handles on the pushdowns – FYI.

 

Paramount Overhead Triceps Extensions

 

Set 1 x 8 reps with 170lbs

Set 2 x 8 reps with 170lbs

Set 3 x 8 reps with 170lbs

Set 4 x 8 reps with 170lbs

 

*The key here is to continue with an exercise which allows for a good stretch of your fully pumped triceps.  Any exercise where your elbows are elevated alongside your head will facilitate a better stretch.  I used an older Paramount machine which felt great.

 

Seated Calve Raises

 

3 sets of 25 reps with two 45lb plates

 

*The key here is to sit in the stretched position for a full 4 second count on each rep.  Yes, 25 reps are going to take a while, but grind them out even if they become partial reps towards the end.

 

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

 

Train hard!

Mark