The following details my primary chest and shoulder workout from Sunday morning at Eastside Gym in Redmond. The workout was designed by my coach John Meadows.
Machine Press
I used an older model Paramount Rotary Chest Press machine which has a great feel to it.
Set 1 x 10 reps with 110lbs (warm-up)
Set 2 x 10 reps with 130lbs (warm-up)
Set 3 x 10 reps with 150lbs (warm-up)
Set 4 x 10 reps with 170lbs (warm-up)
Set 5 x 8 reps with 200lbs
Set 6 x 8 reps with 220lbs
Set 7 x 7 reps with 240lbs
*The key here is to perform each rep with a 3 second eccentric. Also do not lock out at the top and get a few warm-ups in before going up in weight until you can’t get 8 reps. I counted this as 3 working sets.
Reverse Band Incline Barbell Press
I used two of these bands in a reverse fashion: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Set 1 x 8 reps with 225lbs (feeder set)
Set 2 x 8 reps with 315lbs
Set 3 x 8 reps with 315lbs
Set 4 x 8 reps with 315lbs
Set 5 x 8 reps with 315lbs
*Try to select a weight in which you can get 8 reps for all 4 working sets. The first will be easy, but the fourth should make you struggle.
Decline Smith Press
Set 1 x 6 reps with 135lbs (feeder set)
Set 2 x 6 reps with 225lbs (feeder set)
Set 3 x 12 reps with 245lbs
Set 4 x 12 reps with 245lbs
Set 5 x 12 reps with 245lbs
Set 5 x 15 reps (failure) with 245lbs
*The key here is to use a weight that allows you to leave a rep or two in the tank after hitting 12 reps. Do this for 3 sets and then go balls out on the 4th for as many reps as possible.
Cable Fly
I used the cable cross-over for this exercise vs the fly machine. Weight listed is per each side.
Set 1 x 10 reps with 60lbs
Set 2 x 10 reps with 60lbs
Set 3 x 10 reps with 60lbs
*I bent at the waist and performed these leaning forward. The key here is to flex and hold the contraction for a full 2 second count on every rep. Contract so hard in the flexed position that your pecs feel like they’re going to cramp.
Bent Over Rear Dumbbell Laterals
Set 1 x 15 reps with 40lbs
Set 2 x 15 reps with 40lbs
Set 3 x 15 reps with 40lbs
Set 4 x 15 reps with 40lbs
*Use a full range of motion and only take 60 second rest breaks between sets.
Seated Dumbbell Side Laterals
Set 1 x 12 reps with 25lbs
Set 2 x 12 reps with 25lbs
Set 3 x 12 reps with 25lbs
Set 4 x 12 reps with 25lbs
*Perform these with your arms locked straight and use ultra-strict form. Bring the dumbbells out and up a little higher than normal so your hands are at the height of your head and pause in the contracted position for a split second on each rep. Take 60 rest breaks.
Hammer Strength Shoulder Press/Jump Rope Alternate
I don’t usually write this in my log, but I like adding in jump rope for conditioning. I’ll typically add it to abdominal or calf training by alternating between 100 jumps and the given ab or calf exercise. I obviously need to rest between sets, but get bored so I pull out the jump rope. I did that today between sets of shoulder press because it actually creates a bigger delt burn. This is my favorite rope…it’s inexpensive and yet the best quality rope around… https://www.elitefts.com/eliteftstm-high-speed-skip-rope.html.
Set 1 Hammer Press x 6 reps with 2 plates each side
Jump rope x 100 jumps
Set 2 Hammer Press x 6 reps with 2 plates each side
Jump rope x 100 jumps
Set 3 Hammer Press x 6 reps with 2 plates each side
Jump rope x 100 jumps
Set 4 Hammer Press x 6 reps with 2 plates each side
Jump rope x 100 jumps
*Take a minute or so of rest after each 100 jumps before doing your next set of shoulder presses. Also, face into the back support pad on the Hammer shoulder press to facilitate a better contraction.
That concluded this chest and shoulder workout.
Train hard!
Mark