The following details my primary chest, shoulder & triceps workout from this past Monday evening at Kirkland Gold’s Gym. I’m only a week post contest and reverse dieting so I didn’t try to push myself with heavy weights.
For the uninitiated reverse dieting is where I slowly add back calories and allow my weight to increase slightly over several weeks. Initially it sucks because the first few weeks still feel like a diet, but without the goal of a contest looming. This approach is so much healthier than the binge eating and rapid weight gain associated with bodybuilders who lack discipline.
The workout on this evening was designed by my coach, John Meadows. I’m jumping back into week eight of the program I used leading up to the Europa Phoenix. Here is the workout…
Incline Smith Press
Set up the incline somewhat steeper than you normally would for incline presses – FYI.
Set 1 x 15 reps with 135lbs (warm-up)
Set 2 x 15 reps with 155lbs (warm-up)
Set 3 x 15 reps with 175lbs (warm-up)
Set 4 x 15 reps with 195lbs
Set 5 x 15 reps with 215lbs
Set 6 x 15 reps with 225lbs
Set 7 x 12 reps with 235lbs -> drop to 195lbs x 10 partials -> drop to 175lbs x 8 partials
*Lower the bar to about 2 inches off your chest and press to ¾ lockout on every rep. On the final set do a drop whereby you perform partials out of the bottom on each drop.
Incline Cable Fly
On this exercise switch to using an incline with a very slight angle – FYI.
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs + 10 partials
Set 4 x 10 reps with 50lbs + 10 partials
*Focus on maintaining good form throughout the movement. On your last two sets add 10 partials out of the stretched position if you are able.
Here is a video of Set 2. Christina started filming a little late, but I did 10 reps:
[youtube=https://www.youtube.com/watch?v=O1RGqdttuU0]
HBT Flat Barbell Press
I deviated slightly from John’s program here for a couple reasons. One, I tore my pec benching 500lbs in 2010 and flat bench has never felt comfortable to me since. Two, I tried HBT (Hanging Band Technique) in the past and really like it because it forces you to use less weight while recruiting more muscle fibers. Here are the bands I used: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 8 reps with 135lbs + 25lbs hanging from each side
Set 2 x 8 reps with 135lbs + 25lbs hanging from each side
Set 3 x 8 reps with 135lbs + 25lbs hanging from each side
Set 4 x 8 reps with 135lbs + 25lbs hanging from each side
*It was crazy how difficult these were after the previous pec work. The HBT forces more muscle fibers to fire because you’re required to stabilize the barbell with weight hanging from bands. I normally don’t feel much of a contraction on flat bench, but this felt awesome.
Here is video so you can see the set-up:
[youtube=https://www.youtube.com/watch?v=-pg69NjJbKY]
Dips
Set 1 x 14 reps w/bodyweight only
Set 2 x 9 reps w/bodyweight only
Set 3 x 8 reps w/bodyweight only
Set 4 x 6 reps w/bodyweight only
*The key here is to work the bottom half of the movement, so only come up half way. Also, I rested only 30 seconds between sets and went to failure on every set.
Machine Rear Delt Laterals
Set 1 x 15 reps with 145lbs
Set 2 x 15 reps with 145lbs
Set 3 x 15 reps with 145lbs
Set 4 x 15 reps with 145lbs
*The key here is to flex and hold the contraction on every rep. Rest just long enough for your training partner to do their set. Make them burn!
Seated Dumbbell Side Laterals
Set 1 x 15 reps with 22.5lbs
Set 2 x 15 reps with 22.5lbs
Set 3 x 15 reps with 22.5lbs
Set 4 x 15 reps with 22.5lbs
*Bring the dumbbells to eye level, so a little higher than a normal side lateral. Muscle the weight up vs swinging it up. Also, again only rest long enough for your training partner to do their set. The cumulative burn is legit!
Here is a video:
[youtube=https://www.youtube.com/watch?v=z06CKiC_Kg0]
Spud Attachment Triceps Pushdowns
This is the attachment I used: https://www.elitefts.com/spud-inc-short-ab-strap.html.
Set 1 x 12 reps with 100lbs
Set 2 x 12 reps with 100lbs
Set 3 x 12 reps with 100lbs
Set 4 x 12 reps with 100lbs
Set 5 x 12 reps with 100lbs
Set 6 x 12 reps with 100lbs
*Back away from the weight stack a bit; lean forward slightly while keeping your elbows tucked into your side and go through a full range of motion on every rep. My triceps were smoked from all the pressing so it didn’t take much weight here.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark