The following details my chest, shoulder and triceps workout from this past Monday at Kirkland Gold’s Gym – Halloween night! I did my best impersonation of Richard Simmons while training alongside Olivia Newton-John aka Christina Dugdale, lol. Here is the workout…
Barbell HBT Press
I used a pair of these for the Hanging Band Technique (HBT): https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 15 reps with 135lbs (no HBT – warm-up)
Set 2 x 10 reps with 135lbs + 25lbs from each side w/bands
Set 3 x 10 reps with 185lbs + 25lbs from each side w/bands
Set 4 x 10 reps with 185lbs + 25lbs from each side w/bands
Set 5 x 10 reps with 185lbs + 25lbs from each side w/bands
*The HBT causes the bar to oscillate, thus forcing more muscle activation to ensure stabilization. I typically like to finish with this exercise, but decided to start with it today. The key is to train explosively and do 3 working sets once warmed up.
Slight Incline Dumbbell Press
Set 1 x 8 reps with 70lbs (feeder set)
Set 2 x 8 reps with 95lbs
Set 3 x 8 reps with 95lbs
Set 4 x 8 reps with 95lbs
*Only press to ¾ lockout before bringing the weight right back down to ensure continuous tension. Don’t press to failure here.
Dips
Set 1 x 8 reps with bodyweight
Set 2 x 8 reps with bodyweight
Set 3 x 8 reps with bodyweight
*The key is to avoid going to failure here as well; however control the eccentric, go down deep, pause and stretch for a 1 second count before pressing back up on each rep. Use an assist machine if necessary to avoid failure while getting all 8 reps.
Banded Hammer Strength Press
I used this band to create extra tension in the contracted position: https://www.elitefts.com/pro-mini-resistance-band.html. I also used the plate loaded, horizontal Hammer Strength piece of equipment for this exercise – FYI.
Set 1 x 8 reps with 2 plates/side + band
Set 2 x 8 reps with 2 plates + 25lbs/side + band
Set 3 x 8 reps with 3 plates/side + band -> drop to 2 plates/side x 8 reps + band -> drop to 1 plate + band x 10 reps
*Press to full contraction and flex your pecs hard on each rep. Finish with a drop set.
Cable Rear Delts
Set 1 x 25 reps with 20lbs
Set 2 x 20 reps with 20lbs
Set 3 x 15 reps with 20lbs
*These are performed with the cable cross-over, but in reverse fashion for rear delts – FYI. The key here is only rest 30 seconds between sets.
Dumbbell Side Laterals – 5-4-3’s
Set 1 x 5-4-3 reps with 17.5lbs
Set 2 x 5-4-3 reps with 17.5lbs
Set 3 x 5-4-3 reps with 17.5lbs
*These are brutal. Hold one side in the flex position while doing 5 reps with the opposite arm. Alternate doing 5, 4 and 3 reps on each side; so basically you are either holding the dumbbell at eye level out to the side or you are doing reps with the dumbbell. These should burn like crazy!
Superset: Close Grip Bench & Machine Triceps Extension
Close Grip Bench x 6 reps with 135lbs
Immediately followed by…
Machine Triceps Extensions x 6 reps + 10 pulse reps with 85lbs
*On the Close Grip Bench I bring the bar down above my eyes until my elbows are at 90 degrees and then press the weight up and flex my triceps as hard as possible in the contracted position on each rep. Also, pause for a 1 second count at the bottom on each rep and allow your elbows to flare. The Machine Extension is the one where you sit as though you’re using a preacher curl machine, but your hands are in a neutral position. Perform 6 slow and controlled reps and then finish with 10 pulses out of the stretched position. Perform this superset for 4 rounds.
That concluded this Halloween version of chest, shoulders and triceps.
Train hard!
Mark