I was pressed for time on this workout because I had an early morning meeting. I had to get up at 4am to even get this workout in, thus the reason I only trained chest. Here is my workout, designed by John Meadows, from this past Tuesday at Kirkland Gold’s Gym…
Cable Machine Presses
This exercise was performed on a cable chest press machine whereby you sit upright and the handles are back, to your sides and independent. I really like the pump this machine gives me so I’ve been using it whenever John calls for machine presses. It’s unilateral so weight listed is per each side.
Set 1 x 10 reps with 60lbs (warm-up)
Set 2 x 10 reps with 70lbs (warm-up)
Set 3 x 10 reps with 80lbs (warm-up)
Set 4 x 10 reps with 130lbs
Set 5 x 10 reps with 130lbs
Set 6 x 10 reps with 130lbs
Set 7 x 8 reps with 130lbs
*Use a full range of motion and flex hard in the contracted position. The goal is 4 sets of 10 reps, but I couldn’t get all my reps on the last set.
Incline Barbell Press
Set 1 x 8 reps with 185lbs (feeder set)
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 245lbs
Set 4 x 8 reps with 255lbs
*Stop short of lock-out and only bring the bar down to 1-2 inches off your chest for continuous tension. Add two more reps from last week’s chest workout pyramiding up in weight.
Reverse Band Bench Press
These are the bands that I used: https://www.elitefts.com/pro-average-resistance-band.html
Set 1 x 5 reps with 225lbs (feeder set)
Set 2 x 5 reps with 315lbs (feeder set)
Set 3 x 5 reps with 365lbs
Set 4 x 5 reps with 365lbs
Set 5 x 5 reps with 365lbs
Set 6 x 5 reps with 365lbs
*Now move each hand in about 2 inches, lighten the weight, and focus more on triceps…
Set 7 x 5 reps with 315lbs
Set 8 x 5 reps with 315lbs
Set 9 x 5 reps with 275lbs (had to lighten the weight further)
Set 10 x 5 reps with 275lbs
*On the triceps-focused sets stop 6 inches above your chest, pause for a 2 second count and then drive the weight back up focusing on contracting your triceps as hard as possible at the top.
Stretch Pushups
I just grabbed a pair of larger diameter dumbbells, placed them on the floor to elevate my hands and did my stretch pushups holding them.
Set 1 x 18 reps (failure)
Set 2 x 15 reps (failure)
Set 3 x 14 reps (failure)
*Try and touch your chest to the floor and get a good stretch before firing back up. Go to failure on every set and work hard!
This workout gave me an awesome pump. I also am really enjoying reverse banded bench press. I tore my pecs in 2010 so I rarely perform flat bench anymore, but using reverse bands makes this much safer.
That concluded today’s chest workout.
Train hard!
Mark