Here is my primary chest and shoulder workout as designed by John Meadows. This is part of his BEYONDER Program in which I nearing the end. I performed this workout at Kirkland Gold’s Gym last Sunday and added in some calve work at the end of my primary workout.
Horizontal Hammer Press
Set 1 x 8 reps with 45lbs added to each side (warm-up)
Set 2 x 8 reps with 70lbs added to each side (warm-up)
Set 3 x 8 reps with 90lbs added to each side (warm-up)
Set 4 x 8 reps with 115lbs added to each side
Set 5 x 8 reps with 135lbs added to each side
Set 6 x 8 reps with 160lbs added to each side
Set 7 x 6 reps with 180lbs added to each side
*Simply do sets of 8 until you can no longer get 8. Take these to ¾ lock-out.
Set 1 x 12 reps w/2-second pauses with 135lbs (warm-up)
Set 2 x 12 reps w/2-second pauses with 185lbs
Set 3 x 12 reps w/2-second pauses with 185lbs
Set 4 x 12 reps w/2-second pauses with 185lbs
Set 5 x 12 reps w/2-second pauses with 185lbs
*I used a slight incline on these, brought the bar down to 2-3 inches above my upper chest, paused for a 2-second count, and drove the weight all the way up to lock-out. Flex your pecs hard at the top. These were surprisingly hard and it didn’t take much weight.
John called for Machine Flyes, but I opted for dumbbells. I partially tore my pec back in 2010, so I normally don’t focus on a deep stretch. However, today I went light and really focused on the stretch on this exercise. It felt great.
Set 1 x 10 with 35lbs
Set 2 x 10 with 35lbs
Set 3 x 10 with 35lbs
Set 4 x 10 with 35lbs
*The key here is to open up your chest by arching your back and lifting your sternum. I actually feel these best by not bringing the dumbbells together at the top and engaging the front delts. Stop at about 10 and 2 o’clock and focus on keeping your shoulders back to maintain constant tension on the pecs.
Bent Over Side Laterals
Set 1 x 20 with 35lbs
Set 2 x 20 with 35lbs
Set 3 x 20 with 35lbs
Set 4 x 20 with 35lbs
*Do 4 sets of 20 here. As you fatigue in the later sets don’t drop the weight just get to your 20 using partial reps out of the bottom. Relax your traps and back to facilitate using only rear delts.
Barbell Front Raise
Set 1 x 10 reps with 45lbs
Set 2 x 10 reps with 45lbs
Set 3 x 10 reps with 45lbs
Set 4 x 10 reps with 45lbs
*The key here is to grab the bar about 6 inches past shoulder width. Raise the bar to eye level and hold for a 1-second count before lowering. Flex through the entire contraction; don’t swing the weight. Keep rest breaks to 45 seconds to increase the burn.
I used this band: https://www.elitefts.com/pro-short-mini-restistance-band.html
Go up and down the wall 4 times and perform 3 sets.
*Stand about arm’s length from a wall and place your hands on the inside of the mini band. Spread the band while keeping your arms relatively straight and walk them up and down the wall to perform your reps.
Standing Calve Raises
Set 1 x triple 10’s with 165lbs*
Set 2 x 12 reps with 220lbs -> drop to 110lbs x 6 reps**
Set 3 x 8 reps with 235lbs + 8 partials***
Set 4 x 6 reps with 250lbs + 6 partials***
*For Set 1, perform 10 full range reps, followed by holding in the upper/contracted position for 10 seconds, followed by 10 full reps, 10 second hold in the contracted position, 10 full reps, 10 second hold in contracted position. So three rounds of 10 reps and three holds in the contracted position for 10 seconds each.
**For Set 2 hold each rep for a split second in the contracted position before lowering. Aim for 12 reps and then cut the weight in half and get another 6 reps.
***For Sets 3 and 4 perform full range reps and then tack on an equal number of partials out of the stretched position.
That concluded today’s workout.