The following details my primary chest, shoulder and triceps workout from this past Saturday morning at Kirkland Gold’s Gym. I’m presently working my way through a John Meadows program which I’ve heavily modified. Christina joined me for this workout and here is what we did…
Dumbbell Twist Press
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 65lbs
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 85lbs
Set 5 x 10 reps with 90lbs
*The key here is to twist the dumbbells as you press into the contracted position. Once you get in a few warm-up sets take small enough jumps in weight to allow you to get three working sets.
Here is a video:
[youtube=https://www.youtube.com/watch?v=pSiJzPzqLLg]
Floor Press
Set 1 x 10 reps with 225lbs
Set 2 x 6 reps with 275lbs
Set 3 x 6 reps with 275lbs
Set 4 x 6 reps with 275lbs
Set 5 x 6 reps with 275lbs
*I did one feeder set and then four working sets. Select a weight in which you can train explosively, even if you lose speed by the end.
Here is a video:
[youtube=https://www.youtube.com/watch?v=V-qioauljpg]
Machine Flyes
Set 1 x 8 reps with 205lbs
Set 2 x 8 reps with 205lbs
Set 3 x 8 reps with 205lbs
Set 4 x 7 reps with 205lbs
*Select a weight in which you approach failure by the 8th rep on each set. I failed to get all 8 reps by my fourth set.
Dips
Set 1 x failure with 50lbs added
Set 2 x failure with 50lbs added
Set 3 x failure with 50lbs added
*I hung a 50lb kettlebell from my waist and went to failure. Reps to failure were in the 6-8 range.
Machine Rear Laterals
Set 1 x 25 reps with 105lbs
Set 2 x 25 reps with 105lbs
Set 3 x 25 reps with 105lbs
*Use a full range of motion and hold the contraction in the flexed position for a split second on your first 15 reps before pumping out the remaining 10 reps to get you to 25. Make this burn!
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
*Really focus on your form here and take short rest breaks to accumulate the fatigue and a massive pump by the fourth set.
Superset: Close Grip Bench & Triceps Machine Extensions
Close Grip Bench x 6 reps with 155lbs
Immediately followed by…
Triceps Machine Extensions x 8 rep + 8 partials with 85lbs
*On the close grip bench bring the bar to about 3 inches from touching your chest and pause for a 2 second count before pushing the bar back up and flexing your triceps as hard as possible. I immediately moved to a Life Fitness triceps extension machine in which my palms were in a neutral position. Perform a 3 second eccentric on each rep and then pump out another 8 partial reps from the stretched position.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark