The following details my primary chest, shoulder and triceps workout from this past Saturday at Kirkland Gold’s Gym.  The workout was a modification of a John Meadows program.  Here is the workout…

 

Incline Dumbbell Press

 

Set 1 x 8 reps with 60lbs

Set 2 x 8 reps with 75lbs

Set 3 x 8 reps with 90lbs

Set 4 x 8 reps with 100lbs

Set 5 x 8 reps with 110lbs -> drop to 80lbs x 8 reps

 

*I worked up in weight performing sets of 8 reps.  I used a slow eccentric on my reps to make the weight more difficult and stopped short of lock-out to ensure continuous tension.  Honestly the most difficult part of dumbbell pressing for me lately is getting the weight from the rack to the bench due to my lower back issues, hence the reason I slowed down the rep cadence to make the weight more difficult.  Once you hit a weight in which 8 reps is tough, drop down and get in another 8 reps.

 

HBT Bench Press

 

Hanging Band Technique – as per an article on T-Nation.

 

Set 1 x 8 reps with 225lbs + 10lbs hanging from each side

Set 2 x 8 reps with 225lbs + 10lbs hanging from each side

Set 3 x 8 reps with 225lbs + 10lbs hanging from each side

Set 4 x 8 reps with 225lbs + 10lbs hanging from each side

 

*The key is to create some instability here via HBT.  Touch the bar to your chest, pause for a split second and fire back up.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=Mm4pA5G-dYc]

 

Dips

 

I threw a chain across my shoulders – FYI.  Chains are available here: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.

 

Set 1 x 8 reps with bodyweight + single chain

Set 2 x 8 reps with bodyweight + single chain

Set 3 x 8 reps with bodyweight + single chain

Set 4 x 8 reps with bodyweight + single chain

 

*Sink down deep and get a good stretch at the bottom.  Shoot for around 8 reps adding weight or using the assistance machine if needed to hit the appropriate rep range.

 

Incline Dumbbell Fly/Press

 

Set 1 x 15 full + 10 partial reps with 45lbs

Set 2 x 15 full + 10 partial reps with 45lbs

 

*I used a slight incline here and did 15 nice full reps where around 15 I had trouble keeping perfect form before extending the set for another 10 slow partial reps out of the stretched position.  Use a neutral hand position.

 

Seated Side Laterals

 

Set 1 x 6 reps with 22.5lbs

Set 2 x 6 reps with 22.5lbs

Set 3 x 6 reps with 22.5lbs

Set 4 x 6 reps with 22.5lbs

 

*The key here is to hold the dumbbells in the contracted position at the top for a 5 second count on every rep.

 

Rear Delt Machine

 

Set 1 x 20 reps with 110lbs

Set 2 x 20 reps with 110lbs

Set 3 x 20 reps with 110lbs

Set 4 x 20 reps with 110lbs

 

*I held the contracted position for a 1 second count until I wasn’t able and then pumped out the remaining reps.

 

Machine Shoulder Press

 

I used a Life Fitness machine and faced the back support – FYI.

 

Set 1 x 6 reps with 80lbs

Set 2 x 6 reps with 80lbs

Set 3 x 6 reps with 80lbs

 

*I was really fatigued by this point, but continued with some eccentric-focused reps, lowering the weight for a 4 second count.

 

Rope Triceps Pushdowns

 

Set 1 x 10 reps with 110lbs

Set 2 x 10 reps with 110lbs

Set 3 x 10 reps with 110lbs

Set 4 x 10 reps with 110lbs

Set 5 x 10 reps with 110lbs

Set 6 x 10 reps with 110lbs

 

*The key here is to take only 30 second rest breaks between sets.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark