The following details my primary chest and shoulder workout from last Wednesday. It was designed by my coach, John Meadows. I am a day off this week because 3 of the 4 ladies I live with came down with the stomach flu. Thankfully I missed the bug, but I was really tired this morning from being up with a sick wife and kids.
Machine Chest Press
Set 1 x 8 reps with 100lbs
Set 2 x 8 reps with 130lbs
Set 3 x 8 reps with 160lbs
Set 4 x 8 reps with 190lbs
Set 5 x 8 reps with 210lbs
Set 6 x 8 reps with 240lbs
Set 7 x 8 reps with 250lbs
*Do plenty of warm-ups working your way up in weight. Lower the weight slow and controlled and flex hard for 1 second in the contracted position. I counted this as 3 working sets.
Incline Barbell Press
Set 1 x 6 reps with 135lbs
Set 2 x 6 reps with 185lbs
Set 3 x 6 reps with 225lbs
Set 4 x 6 reps with 245lbs
Set 5 x 6 reps with 265lbs
Set 6 x 6 reps with 275lbs
*Use the normal form by stopping short of lock-out at the top and only bringing the bar to a couple inches off your chest at the bottom. Use constant tension and try to be explosive. I counted the last 3 sets as working sets.
Decline Dumbbell Press
Set 1 x 10 reps with 90lbs
Set 2 x 10 reps with 90lbs
Set 3 x 10 reps with 90lbs
*Get a good stretch at the bottom and drive to ¾ lock-out. 3 working sets.
Bent-Over Side Laterals
Set 1 x 15 reps with 30lbs
Set 2 x 15 reps with 30lbs
Set 3 x 15 reps with 30lbs
Set 4 x 15 reps with 30lbs
*Use a full range of motion and hold the contraction for a split second on each rep. Rest breaks should not exceed 90 seconds.
Cage Presses
Set 1 x 5 reps with 135lbs
Set 2 x 5 reps with 155lbs
Set 3 x 5 reps with 165lbs
Set 4 x 5 reps with 165lbs
Set 5 x 5 reps with 165lbs
Set 6 x 5 reps with 165lbs
*Set the pins in a power rack to eye level or slightly lower. Drive up hard sliding the bar on the rack uprights and duck your head under the bar at the top to really contract the delts. Pause for a split second at the bottom of each rep and train explosively. I counted this as 5 working sets.
Dumbbell Seated Side Laterals
Set 1 x 10 reps with 35lbs
Set 2 x 10 reps with 35lbs
Set 3 x 10 reps with 35lbs
Set 4 x 10 reps with 35lbs
*Use perfect form and keep rest breaks to less than 60 seconds between sets.
That concluded this chest and shoulder workout.
Train hard!
Mark