The following details my primary chest, shoulder & triceps workout from last week.  I had an exceptionally busy week at work so I’ll hopefully be playing catch-up this week with my training logs!  The workout was designed by John Meadows and I trained with Christina.  Here is the workout…

 

 Flat Dumbbell Press

 

Set 1 x 8 reps with 50lbs (warm-up)

Set 2 x 8 reps with 70lbs (warm-up)

Set 3 x 8 reps with 90lbs (warm-up)

Set 4 x 8 reps with 110lbs

Set 5 x 8 reps with 120lbs

Set 6 x 8 reps with 130lbs -> drop to 80lbs x 8 reps -> drop to 60lbs x 8 reps + 10 second stretch

 

*The key here is to perform sets of 8 reps going up until you get to weight in which you barely get all 8.  At that point proceed with a drop set with two drops and a final hold of the weight in the stretched position.  Be sure to keep your elbows tucked into your sides while stretching to minimize placing too much tension on the pec tendon attachments.

 

Incline Barbell Bench Press

 

Set 1 x 6 reps with 225lbs (feeder set)

Set 2 x 6 reps with 245lbs

Set 3 x 6 reps with 265lbs

Set 4 x 6 reps with 285lbs

Set 5 x 6 reps with 295lbs

 

*Bring the bar to just above your chin and drive to ¾ lock-out.

 

Machine Press

 

Set 1 x 8 reps with 200lbs

Set 2 x 8 reps with 215lbs

Set 3 x 8 reps with 230lbs

 

*Press these to full lock-out and flex your pecs hard for 1 second on each rep.

 

Machine Fly

 

Set 1 x 10 reps + 10 partials with 160lbs

Set 2 x 10 reps + 10 partials with 160lbs

 

*Use a nice, full range of motion and flex hard in the contracted position.  Finish each set with partial reps out of the stretched position.  Be sure to perform the partials with a smooth, controlled motion to prevent injury.

 

Rear Delt Fly

 

Set 1 x 25 reps with 115lbs

Set 2 x 25 reps with 115lbs

Set 3 x 25 reps with 115lbs

 

*Only take 60 second rest breaks between set and be sure to hold the contraction for a split second on each rep.

 

Seated Dumbbell Side Laterals

 

Set 1 x 10 reps with 30lbs

Set 2 x 10 reps with 30lbs

Set 3 x 10 reps with 30lbs

 

*Focus on using perfect form and hold the dumbbell in the contracted position on each rep for a split second.

 

Smith Pause Presses

 

Set 1 x 8 reps with 135lbs (feeder set)

Set 2 x 8 reps with 185lbs

Set 3 x 8 reps with 185lbs

Set 3 x 6 reps with 185lbs

 

*Bring the bar down to about nose-level and pause for a split second before pressing the bar up and contracting your delts.  Aim for 3 sets of 8 reps.  I lost reps on my last set – FYI.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=lEN9jrfvncI]

 

Tri-Set: Triceps

 

Rope Pushdowns x 15 reps with 100lbs

Followed by…

Supinated Grip Extensions x 6 reps with 60lbs

Followed by…

Dips Between Benches x failure with bodyweight only

 

*Perform the above listed tri-set for 3 rounds.  Flex hard at the bottom for 1 second on the rope pushdowns.  Use a straight bar and supinate grip on the extensions.  Go to failure on the dips between benches – I got about 8-10 reps.

 

Seated Overhead EZ Bar Triceps Extensions

 

Set 1 x 10 reps with 80lbs

Set 2 x 10 reps with 80lbs

Set 3 x 10 reps with 80lbs

Set 4 x 10 reps with 80lbs

 

*The goal here is to get a good stretch now that your triceps are fully pumped.  I prefer to pause for a second at the bottom of each rep and allow the weight to stretch my triceps before extending up to ¾ lock-out.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark