The following details my chest workout from Wednesday of last week at Kirkland Gold’s Gym.  Knowing my work day was going to be chaotic I trained before going to hot yoga at 6am.  I ran out of time for shoulders and triceps so I added them to my next days secondary back and biceps workout - FYI. Here is the workout...

 

Flat Dumbbell Presses

 

Set 1 x 12 reps with 50lbs

Set 2 x 10 reps with 65lbs

Set 3 x 8 reps with 80lbs

Set 4 x 6 reps with 95lbs

Set 5 x 6 reps with 110lbs

Set 6 x 6 reps with 125lbs

Set 7 x 5 reps (failure) with 130lbs

 

*The key here is to press short of lockout on these to maintain continuous tension and save your elbow joints.  Also, don’t over-stretch at the bottom.  I worked up in weight until I failed to get 6 reps.

 

Incline American Gridiron Press

 

I used the following bar: https://www.elitefts.com/american-gridiron-bar.html.

 

Set 1 x 10 reps with 135lbs (feeder set)

Set 2 x 6 reps with 185lbs

Set 3 x 6 reps with 205lbs

Set 4 x 6 reps with 225lbs

Set 5 x 4 reps with 245lbs - rest 10 seconds then 2 more reps

 

*The only problem with training early is I don’t have a spotter so I couldn’t push myself close to failure.  I did work up in weight and took a very short rest on my last set to extend the set to 6 reps.  The key here is to slowly lower the bar, pause briefly on your chest and then drive the weight up.  I like this bar because its more shoulder friendly.

 

Dips

 

I used a chain like this across the back of my neck: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.

 

Set 1 x 14 reps (failure) with 1 chain + drop the chain and 4 reps (failure)

Set 2 x 8 reps (failure) with 1 chain + drop the chain and 3 reps (failure)

Set 3 x 6 reps (failure) with 1 chain + drop the chain and 2 reps (failure)

 

*The key here is to add weight if you’re able to get at least 6 reps and go to failure.  Once you hit failure, drop the weight and go again to failure.  Perform 3 sets in this manner.

 

Superset: Lying Rear Laterals & Stretch Push-ups

 

Lying Rear Laterals x 30 reps with 35lbs

Immediately followed by…

Stretch Push-ups x 12 reps with bodyweight

Rest briefly and repeat…

 

*The key on the rear laterals is to lay face down on a bench and do 30 reps.  As you fail switch to swing reps, but make sure you get all 30.  Immediately get up and use the dumbbells on the floor to do push-ups.  The dumbbells will help elevate you so you can get a good stretch at the bottom.  I did this superset for 3 rounds.

 

That concluded this chest workout.

 

Train hard!

Mark