The following details my primary chest, shoulder and triceps workout from this past Monday night at Gold’s Gym.  Beginning this week of my John Meadows designed program, a dedicated arm training day is dropped in exchange for hitting them with both primary and secondary chest, shoulders and back workouts.

 

Flat Dumbbell Press

 

Set 1 x 20 reps with 60lbs

Set 2 x 15 reps with 80lbs

Set 3 x 8 reps with 100lbs

Set 4 x 8 reps with 110lbs

Set 5 x 8 reps with 120lbs

Set 6 x 7 reps (failed at 5 and did 2 forced reps) with 130lbs

 

*Perform some high rep sets to get warm and then begin doing sets of 8 reps.  Keep constant tension on the muscle by only pressing to ¾ lock out.  Once you hit failure have your training partner help you with some forced reps on your final set.  I counted this as 3 working set.

 

Incline Barbell Press

 

Set 1 x 6 reps with 225lbs

Set 2 x 6 reps with 245lbs

Set 3 x 6 reps with 265lbs

Set 4 x 6 reps with 285lbs

 

* As always don’t touch your chest on these and take to ¾ lock out.  I counted this as 3 working sets.

 

Machine Flyes

 

Set 1 x 20 reps with 85lbs

Set 2 x 15 reps + 5 partials with 95lbs

Set 3 x 10 reps + 10 partials with 110lbs

 

*The key here is to flex and hold the contraction for a 1 second count on every single rep on all sets.  Remember the partials are performed at the bottom (stretched position), but be careful to control the weight so you don’t risk tearing a pec.

 

Dips + Pushup Superset

 

This is the same as last week.  Do the following for 2 rounds.

 

Dips to failure with bodyweight

Immediately followed by…

Pushups to failure

 

*I got 10 reps each on the first round of dips and pushups and 8 reps each on the second round.

 

Seated Dumbbell Side Laterals

 

Set 1 x 25 reps with 20lbs

Set 2 x 15 reps with 27.5lbs

Set 3 x 10 reps + 10 partials with 30lbs

 

*Perform the regular reps with perfect form and add on 10 partials out of the bottom position on the final set.  Keep rest breaks to 1 minute.

 

Machine Rear Delts

 

Set 1 x 15 reps + 5 partials with 135lbs

Set 2 x 15 reps + 5 partials with 135lbs

Set 3 x 15 reps + 5 partials with 135lbs

 

*Aim to hold the contraction in the flexed position for 1 second on every rep and tack on 5 partials out of the stretched position at the end of all 3 sets.

 

Dumbbell Bent Over Row

 

This won’t take much weight – FYI.

 

Set 1 x 20 reps with 17.5lbs

Set 2 x 20 reps with 17.5lbs

Set 3 x 20 reps with 17.5lbs

 

*Keep your elbows out to your sides with your upper arm perpendicular to your torso as your flex the rear delts at the top.  I brought them down to touch in front at the bottom for a better stretch of the rear delts before driving them wide with my elbows up and back at the top.  Your rear delts should be on fire!  I wanted Christina to take a video to show the form, but she was too busy socializing, haha.

 

Triceps Pushdowns

 

I used this attachment: https://www.elitefts.com/spud-inc-short-ab-strap.html.

 

Set 1 x 15 reps with 100lbs

Set 2 x 15 reps with 100lbs

Set 3 x 15 reps with 100lbs

 

*This was ridiculously hard today from the previous pressing movements.  I stood away from the weight stack with my elbows pinned to my sides and spread my hands apart as I pushed down.  Get a hard flex at the bottom on every rep.

 

Seated EZ Bar Overhead Extensions

 

Set 1 x 8 reps with 70lbs

Set 2 x 8 reps with 70lbs

Set 3 x 8 reps with 70lbs

 

*The key here is to lower the weight with a 3 second count on the eccentric portion of the movement.  Work the stretch in particular and stop short of locking out at the top.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark