The following details my primary chest, shoulder and triceps workout from this past Monday night at Kirkland Gold’s Gym. Christina and I trained together and the programming was courtesy of my coach, John Meadows. Here is the workout…
Machine Press
John called for a neutral grip so I used a unilateral cable pulley chest press machine which allowed me to press with my hands in a neutral position. Weight is per each handle.
Set 1 x 10 reps with 60lbs (warm-up)
Set 2 x 10 reps with 80lbs (warm-up)
Set 3 x 10 reps with 100lbs (warm-up)
Set 4 x 10 reps with 120lbs
Set 5 x 10 reps with 140lbs
Set 6 x 10 reps with 150lbs
*Perform sets of 10 reps up until you can barely get 10 reps. Only press to ¾ lock out to maintain maximum tension on the pecs.
Incline Dumbbell Press
Set 1 x 10 reps with 80lbs
Set 2 x 10 reps with 90lbs
Set 3 x 10 reps with 100lbs
Set 4 x 9 reps with 110lbs
*Go for sets of 10 reps until you hit failure. Get a good stretch and drive to ¾ lock out.
Flat Barbell Press
Set 1 x 6 reps with 225lbs
Set 2 x 6 reps with 225lbs
Set 3 x 6 reps with 225lbs
Set 4 x 6 reps with 225lbs
*The key here is to lower the weight until it’s about 3 inches above your chest, pause and hold it for a 2 second count, lower all the way to your chest and drive up.
Decline Flyes
Set 1 x 8 reps with 40lbs
Set 2 x 8 reps with 40lbs
Set 3 x 8 reps with 40lbs
*Use a slight decline and really stretch your chest at the bottom. Bring the dumbbells all the way to meet at the top and flex as hard as possible for 1 second on each rep.
Machine Rear Delt Destroyer
Set 1 x 50 reps with 70lbs
Set 2 x 40 reps with 70lbs
Set 3 x 30 reps with 70lbs
Set 4 x 20 reps with 70lbs
*The key here besides a ton of reps is to alternate with your training partner non-stop so the rest periods are less than 1 minute.
Smith Machine Press
Set 1 x 12 reps with 155lbs
Set 2 x 10 reps with 185lbs
Set 3 x 8 reps with 185lbs
*I brought the bar down to about nose level, paused for 1 second, then pushed it all the way up and flexed my delts at the top for 1 second before coming back down again. Aim for 10 reps on each set.
Dumbbell Side Laterals
Set 1 x 8 reps with 45lbs
Set 2 x 8 reps with 45lbs
Set 3 x 8 reps with 45lbs
Set 4 x 8 reps with 45lbs
Set 5 x 8 reps with 45lbs
Set 6 x 8 reps with 45lbs
*Go slightly heavier on these and cheat a little if necessary. I’m accustomed to perfect form that it made cheating tough, lol.
Triceps Pushdown w/Band Isometric
I’m pretty sure I have some older Elitefts bands that are possibly different colors than what is now listed on the site, but I think this is the one I was using on this exercise combination: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Pushdowns x 10 reps with 140lbs
Immediately followed by…
Band Isometric Hold x 10 seconds
*Use perfect form on the pushdowns and then immediately go to the band. I found that if I keep my arms a little wider and stand directly under the band on the isometric hold I can really get an awesome triceps contraction. Rest 1 minute and repeat the exercise combination 4 times.
Here is a video so you can see the band set up:
[youtube=https://www.youtube.com/watch?v=wuNu6yV2FY8]
Bent Over Triceps Extensions
I used the same straight bar attachment, but moved it to the upper pulley and bent at the waist to perform this exercise.
Set 1 x 14 reps with 120lbs
Set 2 x 12 reps with 120lbs
Set 3 x 11 reps with 120lbs
*The key here is to get a really good stretch and extend short of locking out to maintain constant tension on the triceps. Perform slow, deliberate reps and go to failure on each set.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark