The following details my chest, shoulder and triceps workout from this past Wednesday night at Kirkland Gold’s Gym.  It was my first real workout since competing last weekend in the IFBB Vancouver BC Pro.  Coming off two competitions (Arctic and Vancouver BC) I’m planning to ease my way back into training with intensity.  As such I won’t be on a John Meadows program for a few weeks and intend to use lighter weight and higher volume; although more than anything I’m going to listen to my body.  Here is my workout…

 

Flat Barbell Bench Press

 

Set 1 x 20 reps with 135lbs

Set 2 x 20 reps with 135lbs

Set 3 x 14 reps with 185lbs

Set 4 x 14 reps with 185lbs

Set 5 x 5 reps with 225lbs

Set 6 x 5 reps with 225lbs

Set 7 x 5 reps with 225lbs

Set 8 x 5 reps with 225lbs

 

*I know barbell bench press is notorious for pec tears – mine included.  The key is to stick with high reps for your first 4 sets and then knock out 4 sets with low reps using a weight that is easy to move explosively.  I also paused the bar on my chest for a split second on the 5 rep sets to ensure I wasn’t making room for injury during the transition from eccentric to concentric.

 

Cable Flyes

 

Set 1 x 15 reps with 45lbs

Set 2 x 15 reps with 45lbs

Set 3 x 15 reps with 45lbs

Set 4 x 15 reps with 45lbs

 

*Hold the contraction briefly and drive the blood into the muscle.

 

Superset: Machine Rear Delts & Dips

 

Machine Rear Delts x 20 reps with 110lbs

Immediately followed by…

Dips x failure with bodyweight

 

*On the rear delts be sure to hold the contraction for a 1 second count on the first 10 reps to drive the blood into the muscle and then pump out the remaining 10 reps for continuous tension.  On the dips focus on the stretch at the bottom and go to failure.  I performed the superset for 4 rounds.

 

Superset: Dumbbell Side Laterals & Isotension Barbell Holds

 

Dumbbell Side Laterals x 15 reps with 20lbs

Immediately followed by…

Isotension Barbell Holds x 30 seconds with empty barbell (45lbs)

 

*Knock out 15 reps of dumbbell side laterals and then immediately grab a barbell with a very wide grip such that the barbell is behind your head just above ear level.  Contract your delts as you hold the barbell in an isohold for 30 seconds.  Do this superset for 4 rounds.

 

Triceps Pushdowns - Pronate Grip

 

I used two single handles here – FYI.

 

Set 1 x 20 reps with 60lbs

Set 2 x 15 reps with 70lbs

Set 3 x 10 reps with 80lbs

Set 4 x 6 reps with 90lbs

 

*Pin your elbows to your sides and push down with your palms pronated (facing down), spreading the handles as you reach the bottom for an intense peak contraction.

 

Triceps Pushdowns - Supinate Grip

 

I used the same handles as the previous exercise, but flipped my palms so they were in the supinate (facing up) position – FYI.

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Set 1 x 6 reps with 50lbs

Stretch 15 seconds

Set 2 x 6 reps with 50lbs

Stretch 15 seconds

Set 3 x 6 reps with 50lbs

Stretch 15 seconds

Set 4 x 6 reps with 50lbs

Stretch 15 seconds

 

*The key here is to alternate between driving the blood into the muscle and stretching the muscle.  Your only rest break is the 15 second stretch between sets.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark