The following details my primary chest, shoulder and triceps workout from this past Saturday morning at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, but I made rather significant changes to the exercise selection due to some pain in my left shoulder when pressing.  I trained alongside my bride and here is what the workout included…

 

Smith Machine Floor Presses

 

I selected this exercise because it doesn’t allow for your elbows to go back too far which felt better on my shoulder - FYI.

 

Set 1 x 8 reps with 135lbs

Set 2 x 8 reps with 185lbs

Set 3 x 8 reps with 225lbs

Set 4 x 8 reps with 245lbs

Set 5 x 8 reps with 265lbs

Set 5 x 8 reps with 285lbs -> drop to 195lbs x 8 reps

 

*The key here is to pause at the bottom and then press hard to ¾ lockout.  Work your way up in weight doing sets of 8.  Finish with a drop set once you hit a weight where you know if you go up again you won’t get 8 reps.

 

Incline Dumbbell Press

 

I used a neutral grip here (palms facing in) because it felt better on my shoulder - FYI.

 

Set 1 x 6 reps with 60lb

Set 2 x 6 reps with 70lbs

Set 3 x 6 reps with 80lbs

Set 4 x 6 reps with 90lbs

Set 5 x 6 reps with 95lbs

 

*Bring the weight down and pause in the stretch position without resting (continue to flex pecs) for a 2 second count before pressing back up.

 

Machine Flyes

 

Set 1 x 20 reps with 130lbs

Set 2 x 20 reps with 130lbs

Set 3 x 20 reps with 130lbs -> drop to 90lbs x 8 reps + 10 second isohold

 

*High reps here today.  Finish with a drop set followed by a 10 second isohold at the midpoint of the rep range.

 

Dips

 

I used an assist machine to allow for a good stretch at the bottom - FYI.

 

Set 1 x 8 reps with assistance

Set 2 x 8 reps with assistance

Set 3 x 8 reps with assistance

 

*Sink down deep and pause for a 2 second count on each rep to get a great stretch before pushing back up.

 

Cable Rear Delts

 

Set 1 x 20 reps with 20lbs

Set 2 x 60 reps with 30lbs

 

*The first set is just a warm-up.  Set 2 is actually an extended set whereby you get about 15-20 reps, rest 20 second, go again to failure with perfect form, rest 20 seconds, go again, etc until you reach 60 total reps.

 

Over-&-Back Presses

 

Set 1 x 10 reps with 80lbs

Set 2 x 10 reps with 80lbs

Set 3 x 10 reps with 80lbs

Set 4 x 10 reps with 80lbs

 

*Pump these reps out non-stop.  See the video below for a demonstration and explanation on the training technique.

 

Here is a video:

 

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

 

V-Bar Pushdowns

 

Set 1 x 10 reps with 150lbs

Set 2 x 10 reps with 150lbs

Set 3 x 10 reps with 150lbs

Set 4 x 10 reps with 150lbs

Set 5 x 10 reps with 150lbs

 

*The key here is to pump out the reps and only take a 10-15 second break between sets.

 

Seated Overhead Triceps Extensions

 

Set 1 x 15 reps with 70lbs

Set 2 x 15 reps with 70lbs

Set 3 x 15 reps with 70lbs

 

*The key here is to keep your elbows back and get a good stretch on your fully pumped triceps.  Hold the weight in the stretched position at the end of each set for a good 15 seconds.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=UI3TkqTUG00]

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark