The following details my primary chest, shoulder and triceps workout from this past Labor Day. Gold’s Gym in Kirkland closed at 5pm, so Christina and I went and trained at Eastside Gym in Redmond. This workout was designed by my coach, John Meadows.
Banded Hammer Press
I attached one of these bands to each handle: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 10 reps with bands only (warm-up)
Set 2 x 8 reps with one plate + bands (warm-up)
Set 3 x 6 reps with two plates + bands (warm-up)
Set 4 x 6 reps with two plates and 10’s + bands
Set 5 x 6 reps with two plates and two 10’s + bands
Set 6 x 6 reps with two plates and 25’s + bands
*Don’t go so deep that your elbows go beyond 90 degrees at the bottom, but focus on driving explosively and flexing the pecs hard at the top.
Incline Barbell Press
Set 1 x 6 reps with 225lbs
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
*As usual do not bring the bar to touch the top of your chest and stop short of locking out at the top. Perform sets of 6 reps until you can barely get 6 reps with perfect form. I counted this as 3 working sets.
Machine Flyes
Set 1 x 10 reps with 140lbs
Set 2 x 8 reps + 5 partials with 150lbs
Set 3 x 6 reps + 10 partials with 160lbs
*Similar approach to last week on this exercise, but with lower reps. The key on the full range reps is to ensure you squeeze your pecs hard in the contracted position for a 1 second count on every rep.
Stretch Pushups
Set 1 x 18 reps (failure) with bodyweight
Set 2 x 15 reps (failure) with bodyweight
Set 3 x 14 reps (failure) with bodyweight
*The key here is to sink into the stretched position at the bottom and push yourself to absolute failure on every set. Work hard and you’ll be rewarded with a massive pump.
Here is video of Set 2 for you to see how I set this up:
[youtube=https://www.youtube.com/watch?v=-BHj0QAzLII]
Machine Rear Delt
Set 1 x 20 reps with 110lbs
Set 2 x 20 reps with 110lbs
Set 3 x 20 reps with 110lbs
*The key here is to ensure you feel the rear delts working. For me this means pausing and flexing for a split second in the contracted position on each rep.
Over & Back Press
Set 1 x 12 reps with 95lbs
Set 2 x 12 reps with 95lbs
Set 3 x 10 reps with 95lbs
*Over & Backs entail bringing the bar from nose level in the front to ear level in the back. Go up and over your head raising the bar just enough to keep from hitting your head; not full extension. This creates constant tension. I aimed for 3 sets of 12, but couldn’t get all my reps on the 3rd set. Over and back with the barbell counts as one rep.
Dumbbell Side Laterals
Set 1 x 12 reps with 25lbs
Set 2 x 12 reps with 25lbs
Set 3 x 12 reps with 25lbs
*The key on these is to bring the dumbbells a little higher than normal. Think 10 and 2 o’clock position. After all the other shoulder work these should burn like crazy.
Close Grip Bench
I’m really enjoying adding triceps to chest and shoulder workouts. I’m much weaker, but being fully warm from the previous exercises means I can really go 100% right out of the gate.
Set 1 x 8 reps with 130lbs
Set 2 x 8 reps with 130lbs
Set 3 x 8 reps with 130lbs
Set 4 x 8 reps with 130lbs
*I used an EZ bar on these and lower down to a few inches above my mouth. Your triceps are going to be a bit tired from all the chest work and shoulder pressing, so just focus on tension and burning here. Slightly flare your elbows out at the bottom to put a really good stretch on the triceps.
Paramount Overhead Extensions
John called for seated overhead rope extensions, but Eastside has a great Paramount machine which mimics that exercises.
Set 1 x 12 reps with 170lbs
Set 2 x 12 reps with 170lbs
Set 3 x 12 reps with 170lbs
*The key here is to lower the weight with a 3 second eccentric and get a good stretch at the bottom of the movement. Also, stop short of completely locking out at the top to maintain continuous tension.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark