I got up extra early this past Sunday to train. It was before Gold’s Gym opened so I went to Eastside Gym because I have a key and had the place to myself. Here is the primary chest and shoulder workout that John Meadows designed for me.
Eastside has an old Paramount Rotatory Chest Press machine that I used for this exercise.
Set 1 x 12 reps with 150lbs (warm-up)
Set 2 x 10 reps with 170lbs (warm-up)
Set 3 x 8 reps with 190lbs (warm-up)
Set 4 x 8 reps with 210lbs
Set 5 x 8 reps with 230lbs
Set 6 x 8 reps with 250lbs
*Move up in weight performing sets of 8 reps until you can barely get 8. Flex hard on every rep.
Hammer Strength Incline Press
John called for barbell incline, but I was training alone and decided I could safely push myself more with Hammer Incline.
Set 1 x 6 reps with 2 plates each side (feeder set)
Set 2 x 6 reps with 3 plates each side (feeder set)
Set 3 x 6 reps with 3 plates and 10’s each side
Set 4 x 6 reps with 3 plates and two 10’s each side
Set 5 x 6 reps with 3 plates and three 10’s each side
*Control the weight and stop short of locking out.
Flat Dumbbell Press
Set 1 x 8 reps with 80lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 80lbs
Set 4 x 8 reps with 80lbs
*The key here is to use a neutral grip (palms facing each other), lift your sternum and stretch your chest good at the bottom before driving the weight up and flexing your pecs as hard as possible.
Bent Over Side Laterals & Spidercrawls
Set 1 x 15 reps with 25lbs (warm-up)
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
Set 4 x 10 reps with 50lbs
Superset each set of bent over laterals with spidercrawls using the following band:
*Full range reps on the bent over laterals with a little heavier weight than you normally use immediately followed by spidercrawls going up and down the wall 3 times.
Seated Shoulder Press
I used a Paramount Rotatory Shoulder Press Machine for this and it was awesome.
Set 1 x 8 reps with 110lbs
Set 2 x 8 reps with 130lbs
Set 3 x 8 reps with 150lbs
Set 4 x 8 reps with 170lbs
*Extend your arms and really focus on flexing the delts at the top on each rep.
That concluded this primary chest and shoulder workout.