The following details my primary chest and shoulder workout from this past Tuesday morning at Kirkland Gold’s Gym.  I was training alone, but I always say it’s better to train alone than to train with someone who lacks motivation.  The cool part was looking through my printed workouts and finding a note from 16 year old daughter - Maddie!

 

Decline Dumbbell Presses

 

Set 1 x 12 reps with 50lbs (warm-up)

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

Set 3 x 12 reps with 70lbs (warm-up)

Set 4 x 8 reps with 100lbs

Set 5 x 8 reps with 110lbs

Set 6 x 8 reps with 120lbs

 

*Do not lockout on these and pause for a 1 second count at the bottom on each rep.

 

Incline Barbell Press

 

Set 1 x 8 reps with 135lbs (feeder set)

Set 2 x 8 reps with 185lbs (feeder set)

Set 3 x 8 reps with 245lbs

Set 4 x 8 reps with 245lbs

Set 5 x 8 reps with 245lbs

 

Banded Hammer Press

 

I used the horizontal Hammer Chest Press Machine and wrapped this band around each of the handles and under the bench: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html

 

Set 1 x 8 reps with 2 plates each side

Set 2 x 8 reps with 2 plates each side

Set 3 x 8 reps with 2 plates each side

 

*The key here is to take 3 seconds to lower the weight and explode up.  Hold the contraction for a 1 second count at the top.  Train explosively!

Stretch Pushups

 

I simply placed 35lbs dumbbells on the ground to elevate my hands for a stretch.

 

Set 1 x failure (18 reps) + 10 partials

 

*Make sure you go to absolute failure and then do partials out of the bottom to completely finish off your pecs.

 

Dumbbell Side Laterals Superset w/Over-and-Back Presses

 

Dumbbell Side Laterals x 15 reps with 25lbs

Immediately followed by…

Over-and-Back Press x 8 reps with 115lbs

 

*These are going to burn, especially by the 4th round.  Yes, I did 4 rounds of the above superset.  I had to drop the over-and-back press to 95lbs to get all 8 reps on my final round – FYI.

 

Rear Dumbbell Laterals/Swings

 

Set 1 x 30 reps with 45lbs

Set 2 x 30 reps with 45lbs

Set 3 x 30 reps with 45lbs

 

*I chose to lay face down on an incline utility bench set to about 45 degrees.  On these you simply keep your arms straight and swing the dumbbells out about 6 inches on either side.  Hinge at the shoulder joint and really focus on only using the rear delts.

 

That concluded this primary chest and shoulder workout.

 

Train hard!

Mark