The following details my primary chest and shoulder workout as designed by my coach, John Meadows.  It was performed last Wednesday at 5:30am at Kirkland Gold’s Gym.  I had an old friend, Greg Addicoat, join me for the workout.  He and I trained together occasionally about 17 years ago.  Here is the workout…

 

Flat Dumbbell Twist/Combo Press

 

I did twist presses last week, but these include an additional variable.

 

Set 1 x 5 reps with 40lbs (warm-up)

Set 2 x 5 reps with 50lbs (warm-up)

Set 3 x 5 reps with 60lbs

Set 4 x 5 reps with 60lbs

Set 5 x 5 reps with 60lbs

Set 6 x 5 reps with 60lbs

 

*The key here is to perform 2 half reps out of the bottom position; slow and controlled.  On your third press from the bottom go all the way up and twist the dumbbell so your pinkies are closest to each other.  Squeeze and flex your chest as hard as you can at the top.  So 2 half reps and 1 full twist press rep counts as one rep on this exercise.  When I say 5 reps this means you will do a total of 10 half reps and 5 twist press reps.  These should burn!

 

Incline Barbell Press

 

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

Set 2 x 8 reps with 225lbs

Set 3 x 8 reps with 225lbs

Set 4 x 8 reps with 225lbs

Set 5 x 8 reps with 225lbs

 

*The style on this exercise is a little different than normal.  I still want you to stop an inch from your chest at the bottom and just short of lockout at the top.  However, the reps are not explosive; they’re slow and controlled.  The major key is to focus on flexing your pecs and then slowly lowering the weight while keeping them flexed.  Without a lockout or pause at the top this creates a lot of time under tension.

 

Decline Dumbbell Press

 

Set 1 x 8 reps with 85lbs

Set 2 x 8 reps with 85lbs

Set 3 x 8 reps with 85lbs

Set 4 x 8 reps with 85lbs

 

*Be sure to get a good stretch at the bottom and explode and drive up to ¾ lockout.

 

Stretch Pushups

 

I used a couple 35lbs dumbbells in which to elevate my hands.

 

Set 1 x 23 reps (failure)

Set 2 x 15 reps (failure)

 

*Sink down and stretch your pecs good on each rep.  Keep going until you hit absolute failure on both sets.

 

Dumbbell Bent Over Laterals

 

I bent at the waist and put my forehead on a towel laid across the top of a low incline utility bench – FYI.

 

Set 1 x 20 reps with 40lbs

Set 2 x 20 reps with 40lbs

Set 3 x 20 reps with 40lbs

Set 4 x 20 reps with 40lbs

 

*The key here is to keep your elbows straight and hinge at the shoulder joint.  Go out as far as you are able even if the reps become little swings towards the end of the set.  The important point is to focus all the tension on the rear delts.

 

Dumbbell Side Laterals

 

Set 1 x 8 reps with 40lbs

Set 2 x 8 reps with 40lbs

Set 3 x 8 reps with 40lbs

Set 4 x 8 reps with 40lbs

 

*Perform these standing and go a little heavier than normal with your weight selection without getting too sloppy with your form.

 

Barbell Front Raises

 

Set 1 x 15 reps with 45lbs

Set 2 x 15 reps with 45lbs

Set 3 x 15 reps with 45lbs

 

*Bring the barbell up to eye level and control the speed so you’re not swinging it up.

 

That concluded this primary chest and shoulder workout.

 

Train hard!

Mark