The following details my primary chest, shoulder and triceps workout from last Monday night at Kirkland Gold’s Gym. The workout was loosely based on something designed by John Meadows whom I utilize as a resource for programming the majority of my primary/base workouts. I trained alongside my bride and didn’t push too heavy due to the fact I was 11 days out from the Olympia. Here is the workout…
Dumbbell Press
I placed a 45lb plate under one end of the bench to create a slight incline – FYI.
Set 1 x 8 reps with 65lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 95lbs
Set 4 x 8 reps with 110lbs
Set 5 x 6 reps with 120lbs
*The key here is to perform standard sets of 8 reps taking them to ¾ lockout and increasing weight until you barely get all 8 reps. In my case I failed at 6 reps on my 5th set, but didn’t attempt to push beyond failure.
Barbell Incline Press
John used a Shoulder Saver Bar which I didn’t have, however I did use a new Elitefts Shoulder Saver Pad available here: https://www.elitefts.com/eliteftstm-shoulder-saver-pad.html.
Set 1 x 8 reps with 225lbs
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 225lbs
Set 4 x 5 (failure) reps with 245lbs
*The key here is to pause the weight on your chest via the Shoulder Saver Pad for a brief moment before explosively driving the weight back up. Select a weight in which you can get 3 sets of 8 reps fairly explosively before adding some weight on your fourth and final set and going to failure. Pausing with the pad made these feel awesome while reducing the risk of injury.
Here is a video of Set 3:
[youtube=https://www.youtube.com/watch?v=bgdcxVK-6CY]
Elitefts American Gridiron Bar Bench Press
Here is the bar I used: https://www.elitefts.com/american-gridiron-bar.html. It weighs 40lbs – FYI.
Set 1 x 6 reps with 220lbs
Set 2 x 6 reps with 220lbs
Set 3 x 6 reps with 220lbs
Set 4 x 4 reps with 220lbs
*The key here is to take a shoulder width hand position, lower the weight with control and then drive up to lockout. Ideally you will select a weight in which you can get 4 sets of 6 reps, but I stopped at 4 reps on my last set because Christina was filming and I didn’t want to get stuck with the weight on my chest, lol.
Here is a video of Set 4:
[youtube=https://www.youtube.com/watch?v=rHxaVl5ppM0]
Bent Over Rear Laterals
I performed these face down on a utility bench at a slight incline and did swings with dumbbells – FYI.
Set 1 x 40 reps with 30lbs
Set 2 x 30 reps with 35lbs
Set 3 x 30 reps with 35lbs
Set 4 x 30 reps with 35lbs
*The key here is to hinge at the shoulder joint with your arms relatively straight so the tension is concentrated on the rear delts. The movement is fairly short, but if done properly they will burn like crazy. Aim for 25-30 reps. I went too light on my first set.
Dumbbell Eccentric Overload Side Laterals
I had Christina stand behind me and force my arms down from the top/contracted position – FYI.
Set 1 x 15 reps with 17.5lbs
Set 2 x 15 reps with 17.5lbs
Set 3 x 15 reps with 17.5lbs
Set 4 x 15 reps with 17.5lbs
*Have your training partner push down from the top while you resist on every rep. Once you can no longer resist then pump out the remaining reps needed to get to 15 total.
Triceps Pushdowns
I used a straight bar attachment here – FYI.
Set 1 x 12 reps with 160lbs
Set 2 x 12 reps with 160lbs
Set 3 x 12 reps with 160lbs
Set 4 x 12 reps with 160lbs
*I flexed hard in the contracted position on each rep here today.
Lying Elitefts American Gridiron Bar Extensions
I decided to use my new bar from Elitefts here as well! This picture shows the set-up:
Set 1 x 8 reps with 90lbs
Set 2 x 8 reps with 90lbs
Set 3 x 8 reps with 90lbs
Set 4 x 8 reps with 90lbs
*The key is to bring the bar behind your head for a good stretch before extending and flexing your triceps.
Dips
Set 1 x failure with bodyweight
Set 2 x failure with bodyweight
*Just a couple sets here to finish off chest and triceps. Go to failure and aim to get at least 10 reps otherwise you can use an assist machine.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark