The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym.  Christina joined me and here is the workout...

 

Flat Dumbbell Presses

 

Set 1 x 10 reps with 50lbs

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 120lbs

Set 6 x 6 reps (failure) with 130lbs

 

*Perform a couple warm up sets of 10 reps and then start doing sets of 8 reps going up in weight until you hit failure.  The key is to not overstretch at the bottom and press just short of locking out.

 

Incline Barbell Press

 

Set 1 x 10 reps with 225lbs

Set 2 x 8 reps with 245lbs

Set 3 x 6 reps with 255lbs

Set 4 x 6 reps (failure) with 265lbs -> drop to 135 x 12 reps (failure)

 

*The key here is bring the bar down within an inch of your chest and drive the weight up just short of lockout.  Do as many reps as needed to get right up to failure; maybe 1-2 reps in the tank. Do this on every set until the 4th where you will go to failure and then cut the weight way down and go to failure again.

 

Weighted Dips

 

I used two chains like these: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.

 

3 sets to failure with two chains

 

*Aim for reps in the range of 6-12.  Don’t add so much weight that you can’t get at least 6 and avoid overstretching at the bottom.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=bU6OurKn_ow]

 

Stretch Push-ups

 

3 sets to failure with bodyweight

 

*This is all about stretching out your pecs with very short rest periods.  Go to failure and only rest 15 seconds between sets.

 

Superset: Rear Laterals & E-Maxx Bar Presses

 

Some tools you’ll need for the presses:

 

E-Maxx Bar: https://www.elitefts.com/bandbell-e-maxx-bar.html.

Pro Monster Mini Band: https://www.elitefts.com/pro-monster-mini-restistance-band.html.

Pro Mini Band: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Dumbbell Rear Laterals x 20 reps with 25lbs

Immediately followed by…

Standing E-Maxx Bar Presses with two bands

 

*The key here is to pump the rear delt with blood and then go straight to banded presses with a Bandbell bar.  Bring the bar to the front at the bottom, but press up so the bar is directly over your head to really engage the medial and posterior deltoids.  Do this combination for 4 rounds.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=tV-wA400Aao]

 

Cable Side Laterals

 

4 sets of 10 reps with 25lbs

 

*Perform these with one arm at a time.  Alternate back-and-forth between sides with no rest periods.  Burn the delts!

 

Triceps Tri-Set

 

Close Grip Bench Press x 7 reps with 135lbs

Immediately followed by…

Pull-up Assist Machine Pushdown x 7 reps with 70lbs

Immediately followed by…

Triceps Extension Machine x 7 reps with 85lbs

 

*On the close grip bench bring the bar down until you feel a good triceps stretch, pause, and then press back up flexing your triceps hard at the top.  On the pad pushdowns make a triangle with your hands; pointer fingers and thumbs touching. Push down and flex hard before accentuating the negative and getting a good stretch of your triceps at the top.  Finish the tri-set with an extension machine. I performed this tri-set 4 times.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=god1bJ6qg8U]

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark