The following details my primary chest, shoulders and triceps workout from this past Saturday at Kirkland, Gold’s Gym. The workout was programmed by my coach, John Meadows. I trained with Christina and here is what we did…
Machine Press
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 190lbs
Set 3 x 10 reps with 220lbs
Set 4 x 10 reps with 250lbs
Set 5 x 10 reps with 280lbs
*The key here is to just keep going up doing 10 reps until you can barely get all 10. Also, lock out and flex your pecs hard in the contracted position. I counted this as 3 working sets.
Incline Dumbbell Press
Set 1 x 8 reps with 100lbs
Set 2 x 8 reps with 100lbs
Set 3 x 8 reps with 100lbs
Set 4 x 8 reps with 100lbs
*Select a weight in which 8 reps is tough and do it for 4 sets. Stop short of lock-out at the top.
Dips
Here is the type of chain I used: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 11 reps (failure) with 1 chain
Set 2 x 9 reps (failure) with 1 chain
Set 3 x 8 reps (failure) with 1 chain
Set 4 x 6 reps (failure) with 1 chain -> dropped chain x 3 reps (failure)
*Feel free to use an assist machine or add weight as per your ability, but aim for failure around 10 reps. I used a single chain for 4 sets and dropped it to extend my final set after hitting failure.
6 Ways
Set 1 x 8 reps with 10lbs
Set 2 x 8 reps with 10lbs
Set 3 x 8 reps with 10lbs
Set 4 x 8 reps with 10lbs
*These are deceptively difficult and place a lot of continuous tension on all three heads of the deltoids. See the video below for an explanation on form.
[youtube=https://www.youtube.com/watch?v=Bams67RIe6Q]
Face Pulls
Set 1 x 10 reps with 140lbs
Set 2 x 10 reps with 140lbs
Set 3 x 10 reps with 140lbs
Set 4 x 10 reps with 140lbs
*Really try and squeeze your rear delts on these. I found that if I keep my elbows really high I tend to feel these more in my rear delts.
Rear Delt Side Laterals
I did this lying face down on an incline bench – FYI.
Set 1 x 30 reps with 30lbs
Set 2 x 30 reps with 30lbs
Set 3 x 30 reps with 30lbs
*Get as many full range reps as possible before doing partial range “swing” reps to complete all 30 reps on each set.
Rope Pushdowns
Set 1 x 12 reps with 150lbs
Set 2 x 12 reps with 150lbs
Set 3 x 12 reps with 150lbs
Set 4 x 12 reps with 150lbs
*The key here is to pump out the reps without locking out to ensure continuous tension. Take short rest breaks.
EZ Bar Triceps Extensions
I did these on an incline bench – FYI.
Set 1 x 12 reps with 80lbs
Set 2 x 12 reps with 80lbs
Set 3 x 12 reps with 80lbs
Set 4 x 12 reps with 80lbs
*Take the weight back behind your head to really focus on a good stretch at the bottom before extending the weight back up.
Here is a video:
[youtube=https://www.youtube.com/watch?v=3nZyXs9JecY]
That concluded this primary chest, shoulder and triceps workout.
Train hard,
Mark