The following details my primary chest, shoulder and triceps workout as designed by my coach, John Meadows.  I trained with my bride at Kirkland Gold’s Gym.  Here is the workout…

 

Machine Press

 

Set 1 x 8 reps with 135lbs

Set 2 x 8 reps with 165lbs

Set 3 x 8 reps with 195lbs

Set 4 x 8 reps with 225lbs

Set 5 x 8 reps with 255lbs

Set 6 x 8 reps with 270lbs

Set 7 x 8 reps with 285lbs

Set 8 x 8 reps with 300lbs -> drop to 210lbs x 8 reps

 

*Do plenty of warm ups, performing sets of 8 until you can just barely get 8. Take each rep to ¾ lock-out and flex hard for 1 second. Finish the exercise off with a drop set.  I counted this as 3 working sets.

 

Incline Barbell

 

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 265lbs

Set 5 x 6 reps with 275lbs

 

*Use the typical form by stopping 1-2 inches above your chest at the bottom and pressing to ¾ lock-out before coming right back down.  On your first two working sets pause the bar at the bottom for a 1 second count before driving the weight up explosively.

 

Machine Flyes

 

Set 1 x 20 reps with 130lbs

Set 2 x 20 reps with 130lbs

Set 3 x 20 reps with 130lbs -> drop to 90lbs x 10 reps + 10 second isohold

 

*Higher reps on this exercise today.  On your final set do a drop and then finish with a 10 second isohold at about the midpoint of the rep.

 

Dips

 

It’s okay to use the cheater machine if you need assistance on this exercise – FYI.

 

Set 1 x 8 reps with bodyweight

Set 2 x 8 reps with bodyweight

Set 3 x 8 reps with bodyweight

 

*The key here is to lower yourself slow, pause at the bottom for a good stretch and then drive up and flex your pecs.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=hY5G0pXM4uI]

 

Machine Rear Delts

 

Set 1 x 20 reps with 125lbs (warm-up)

Set 2 x 15 reps with 145lbs -> pause -> 17 reps -> pause -> 10 reps -> pause -> 8 reps -> pause -> 6 reps -> pause -> 4 reps

 

*The key here after the warm-up set is to use a weight in which you can get a solid 15 reps with perfect form.  After these initial 15 reps, pause and rest for 15 seconds before going again until you can’t get another rep with good form, then pause another 15 seconds and so forth until you reach 60 reps.  Lights out rear delts!

 

Upright Row & Over-and-Back Press Superset

 

I deviated from John’s program with this superset – FYI.

 

Upright Row x 10 reps with 80lbs

Immediately followed by…

Over-and-Back Presses x 8 reps with 80lbs

 

*The key on the upright rows is to use a wider hand placement on the bar and don’t bring the elbows above your shoulder to prevent injury.  Move immediately to the seated over-and-back presses.  The key on the over-and-back presses is to not fully extend your arms overhead to ensure continuous tension on the delts throughout the rep range.  Perform the superset for 4 rounds.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=CqTPL4anwIY]

 

V Bar Pushdowns

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 160lbs

Set 3 x 10 reps with 160lbs

Set 4 x 10 reps with 160lbs

Set 5 x 10 reps with 160lbs

 

*Lean forward slightly and keep your elbows flared a bit.  Get a good stretch on every rep, but only press to ¾ lock-out.  Christina and I alternated back-and-forth so rest breaks were minimal.

 

Seated Overhead Rope Extensions

 

Set 1 x 15 reps with 120lbs

Set 2 x 15 reps with 120lbs

Set 3 x 15 reps with 120lbs

Set 4 x 15 reps with 120lbs

 

*The key here is accentuate the stretch at the bottom by pausing briefly and then extend to no more than ¾ at the top.  These should burn!

 

That concluded this primary chest, shoulder and triceps workout.

 

Train hard!

Mark