The following details my main chest, shoulder & triceps workout for the week. I performed it last Wednesday night at Kirkland Gold’s Gym. The workout was based on a John Meadows program, but I made a few modifications. I worked out with girlfriend (aka Christina) and here is the workout…
Machine Press
Set 1 x 8 reps with 145lbs
Set 2 x 8 reps with 175lbs
Set 3 x 8 reps with 205lbs
Set 4 x 8 reps with 235lbs
Set 5 x 8 reps with 265lbs
Set 6 x 8 reps with 295lbs
*I worked up in weight doing sets of 8 reps with perfect form until I reached a point where I could barely get all 8 reps. I counted this as 3 working sets.
Smith Machine Incline
I set the bench so it was at a low incline - FYI.
Set 1 x 20 reps with 155lbs
Set 2 x 15 reps with 185lbs
Set 3 x 10 reps with 225lbs
Set 4 x 6 reps with 245lbs
*Pyramid up in weight and down in reps. Aim for sets of 20, 15, 10 and 6 reps each. Use the standard form bringing the bar to about 1 inch above your chin and driving to ¾ lockout. Form some reason my diet kicks my butt on chest and my stamina fades pretty quick. Ugh, 4.5 weeks!
Machine Flyes
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 175lbs
Set 3 x 10 reps with 175lbs
Set 4 x 10 reps with 175lbs
*The key here is to lift your sternum to open up your chest in the stretched position and pump out sets of 10 reps. I needed Christina’s assistance to get all the reps on the final set.
Superset: Machine Rear Delts & Dips
Machine Rear Delts x 15 reps with 115lbs
Immediately followed by…
Dips x 6 reps with bodyweight
*The key on the rear delts is to hold the contraction for a 1 second count and focus on flexing your rear delts as hard as possible on every rep. I included a superset with dips primarily to work the stretch, therefore sink into the bottom and stretch for a 1 second count on each rep. I did the superset for 4 rounds.
Dumbbell Side Laterals
Set 1 x 20 reps with 20lbs
Set 2 x 20 reps with 20lbs
Set 3 x 20 reps with 20lbs
Set 4 x 20 reps with 20lbs
*The key here is get a massive pump. Crank out 20 reps non-stop, make them burn and use perfect form.
Superset: Single Arm Triceps Pushdown & Overhead Extension
Single Arm Pushdown x 8 reps with 40lbs
Immediately followed by…
Single Arm Overhead Extension x 7 reps with 40lbs
*On the pushdown try to pin your arm to your side, lean forward slightly and flex as hard as possible in the contracted position for a split second. Immediately turn around and do single arm overhead extensions to failure (typically 6-7 reps), focusing on the stretch as much as possible. I did this superset for 3 rounds
Here is a video:
[youtube=https://www.youtube.com/watch?v=SAISuCs1IiI]
V-Bar Pushdowns
Set 1 x 6 reps with 180lbs
Set 2 x 6 reps with 180lbs
Set 3 x 6 reps with 180lbs
*I added some heavier pushdown work here for good measure which was not part of John’s program. Stretch your triceps good at the end of your third working set.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark