The following details my primary chest, shoulder and triceps workout from Monday night at Kirkland Gold’s Gym. It incorporates a number of elements from my coach, John Meadows, program along with my own personal touches. I trained alongside my bride and here is what the workout included…
Machine Press
Perform 3 or so warm-up sets before starting with a training technique which I attribute to Paul Carter – FYI.
Set 1 x 22 reps with 190lbs
(rest 45 seconds)
Set 2 x 15 reps with 190lbs
(rest 45 seconds)
Set 3 x 9 reps with 190lbs
*The idea here is to select a weight in which you can get about 20-25 reps before hitting failure. After hitting failure rest about 45 seconds before going to failure two more times with the same weight. Ideally you will get around 50 reps with all three sets combined.
Superset: Machine Flyes & Dips
Machine Flyes x 8 reps with 160lbs
Immediately followed by…
Dips x 8 reps with bodyweight
*My main concern here was to control the tempo on both exercises, particularly the eccentric, and work the stretch at the bottom of the movements. Perform this superset for 4 rounds.
Incline Dumbbell Press w/Banded Tension
I used this band here: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 8 reps with 75lbs + band
Set 2 x 8 reps with 75lbs + band
Set 3 x 8 reps with 75lbs + band
*Get a good stretch at the bottom before pressing just short of lockout. The band should increase the intensity of the contraction.
Floor Press
Set 1 x 8 reps with 225lbs
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 225lbs
*This might be my new favorite exercise. The key is to bring the weight down until your elbows/triceps are resting on the floor. Pause in this position for a split second before explosively driving the weight back up.
Here is a video:
[youtube=https://www.youtube.com/watch?v=uvUM-9hBr7U]
Machine Rear Delts
Set 1 x 15 reps with 115lbs
Set 2 x 15 reps with 115lbs
Set 3 x 15 reps with 115lbs
*Hold the contraction in the fully flexed position for a one second count on each rep.
Superset: Smith Machine Over-&-Back and Dumbbell Side Laterals
Smith Machine Over-&-Back x 10 reps with 115lbs
Immediately followed by…
Dumbbell Side Laterals x 10 reps with 25lbs
*Perform each exercise standing. On the Over-&-Backs press from about eye level in the front up enough to allow the bar to clear your head and then down in back to about ear level before reversing the movement. Over and back with the bar counts as 1 rep. Immediately follow this up with side laterals using perfect form. I did the superset for 3 rounds.
Single Handle Triceps Pushdowns
Set 1 x 15 reps with 70lbs
Set 2 x 15 reps with 70lbs
Set 3 x 15 reps with 70lbs
Set 4 x 15 reps with 70lbs
*Attach two single handles, ideally with long straps as in the video I added below, using a semi-supinate grip and spreading the handles as you contract at the bottom. Four working sets of 15 reps to really pump your already fatigued triceps!
Here is a video:
[youtube=https://www.youtube.com/watch?v=tFfLnBMtZ08]
Overhead Rope Extensions
Set 1 x 12 + 4 + 3 reps with 110lbs
*One set here, but go to failure three times – rest/pause style. Upon failure rest in the stretched position for 10 seconds and then go again to failure, rest a second time and then do a final few reps to failure.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark