The following details my primary chest and shoulder workout from this past Tuesday morning.  I trained at 4:45am at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows.

 

Flat Dumbbell Presses

 

Set 1 x 14 reps with 50lbs (warm-up)

Set 2 x 12 reps with 60lbs (warm-up)

Set 3 x 10 reps with 70lbs (warm-up)

Set 4 x 15 reps with 95lbs

Set 5 x 12 reps with 95lbs

Set 6 x 9 reps with 95lbs

 

*Use a traditional grip like you would for bench press.  The key here is to pause for 1 second at the bottom (stretch) and then flex for a 1 second count at the top (contract).  This is harder than you may think if done correctly.  Choose a weight in which you can get 15 reps and stick with it for 3 working sets.  It’s okay if you lose reps on your last two sets as I did, but don’t deviate from the prescribed form.

 

Incline Barbell Press

 

Set 1 x 6 reps with 135lbs (feeder set)

Set 2 x 6 reps with 225lbs (feeder set)

Set 3 x 6 reps with 245lbs

Set 4 x 6 reps with 255lbs

Set 5 x 6 reps with 265lbs

 

*The key here is to train explosively.  Bring the bar to about 1-2 inches off your chest and press to ¾ lock-out.  Maintain constant tension and drive up explosively.

 

Decline Smith Press

 

Set 1 x 10 reps with 135lbs (feeder set)

Set 2 x 10 reps with 245lbs

Set 3 x 10 reps with 245lbs

Set 4 x 9 reps with 245lbs

Set 5 x 8 reps with 245lbs -> drop to 205lbs x 8 reps -> drop to 155lbs x 14 reps (failure)

 

*The key here is to use a weight in which 10 reps is tough, then do 4 sets with it.  It’s okay if you lose some reps along the way, but finish with a drop set on your 4th set.  Only push to ¾ lock-out and pump these reps.

 

Cable Crossovers

 

Set 1 x 15 reps with 60lbs + 10 partials

 

*Stretch hard and flex on each rep for 1 second.  Once you hit 15 reps immediately do 10 partials.

 

Dumbbell Side Laterals

 

Set 1 x 15 reps with 20lbs (warm-up)

Set 2 x 8 reps with 35lbs

Set 3 x 8 reps with 35lbs

Set 4 x 8 reps with 35lbs

 

*The key here is to use perfect form.  Make these reps hard.  Only rest for 30 seconds between sets to make them burn.

 

Cage Press

 

Set 1 x 5 reps with 135lbs (warm-up)

Set 2 x 6 reps with 155lbs

Set 3 x 6 reps with 155lbs

Set 4 x 6 reps with 155lbs

Set 5 x 6 reps with 155lbs

Set 6 x 6 reps with 155lbs

 

*Set the pins in a cage to eye level.  Use a weight in which you can drive up explosively after pausing at the bottom on each rep like a rest/pause. Keep rest breaks to 45 seconds or less on these.

 

Bent Over Rear Laterals (cable)

 

Set 1 x 25 reps with 20lbs

Set 2 x 25 reps with 20lbs

Set 3 x 25 reps with 20lbs

 

*Set the pulley to the lowest position, bend at the waist and perform rear laterals.  I prefer to simply grab the cables without handles attached.  Ensure you get a good contraction on each rep and finish by holding the cables in the stretched position for a 15 second count on each set.  These should burn!

 

That concluded this chest and shoulder workout.

 

Train hard!

Mark