The following details my chest workout from this past Saturday morning at Kirkland Gold’s Gym. I deviated from the John Meadows program I’m presently on because Dallas McCarver was in town to guest pose at the NPC Emerald Cup and wanted to train chest.
Yes, Dallas is a huge guy…a good 7” taller and 80lbs heavier than me in the pic above. Christina trained with his girlfriend, Ashley, who some of you may know as Dana Brooke from the WWE.
Here is my workout…
Incline Dumbbell Press
Set 1 x 10 reps with 60lbs
Set 2 x 10 reps with 70lbs
Set 3 x 8 reps with 90lbs
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 120lbs
*Standard incline presses working my way up in weight doing sets of 8 reps once you’re warmed up. Press to ¾ lockout and come right back down.
Machine Cable Presses
We used a unilateral, independent cable chest press machine by Life Fitness here. Weight listed is per each side – FYI.
Set 1 x 12 reps + partials with 70lbs
Set 2 x 10 reps + partials with 80lbs
Set 3 x 8 reps + partials with 90lbs
Set 4 x 6 reps + partials with 100lbs
*Press with your palms in a neutral position and hold the contraction for a split second. I added a couple partials reps to the end of each set.
Dips
Set 1 x failure with bodyweight
Set 2 x failure with bodyweight
Set 3 x failure with bodyweight
Set 4 x failure with bodyweight
*Sink down deep if you have healthy shoulders and flex hard at the top. Go to failure on each set. I got between 12-7 reps.
Decline Hammer Press
Set 1 x 8 reps with 2 plates/side
Set 2 x 8 reps with 2 plates/side
Set 3 x 8 reps with 2 plates/side
Set 4 x 8 reps with 2 plates/side
*Just focused on flexing hard in the contracted position on this exercise.
Incline Flyes
Set 1 x 8 reps with 30lbs
Set 2 x 8 reps with 30lbs
Set 3 x 8 reps with 30lbs
*The key here is to keep your hands in the pronate position vs the normal neutral hand position. Focus on getting a good stretch across the top of your pecs. This is a stretch/feel movement so don’t go heavy.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=QzH_N6s_GwE]
That concluded our chest workout. Since Saturday was supposed to be back I’ll swap out tomorrow’s chest and triceps workout for back.
Train hard!
Mark