Primary Chest & Shoulders

This is my primary chest and shoulder workout for the week as designed by John Meadows.  I trained alone last Sunday at Kirkland Gold’s Gym and therefore changed up the order of a couple exercises.  Here is the workout…

 

Machine Flyes

 

Set 1 x 10 reps with 90lbs (warm-up)

Set 2 x 10 reps with 100lbs (warm-up)

Set 3 x 10 reps + isohold with 130lbs

Set 4 x 10 reps + isohold with 140lbs

Set 5 x 10 reps + isohold with 150lbs

 

*The key here is to flex as hard as possible in the contracted position of each rep for a 2 second count.  Also, after your tenth rep hold the weight at the midpoint of the rep for a 10 second isohold.

 

Flat Smith Press

 

I opted for the Smith Machine since I didn’t have a training partner to spot me.

 

Set 1 x 6 reps with 135lbs (warm-up)

Set 2 x 6 reps with 225lbs (warm-up)

Set 3 x 6 reps with 275lbs

Set 4 x 6 reps with 295lbs

Set 5 x 6 reps with 305lbs

Set 6 x 6 reps with 315lbs -> drop to 225lbs x 6 reps -> 135lbs x 15 reps (failure)

 

*Stop at ¾ lockout on each rep and come right back down doing sets of 6 reps.  Finish with a drop set whereby you go to failure on your final drop.

 

Slight Incline Dumbbell Press

 

Set 1 x 10 reps with 100lbs

Set 2 x 10 reps with 100lbs

Set 3 x 10 reps with 100lbs

 

*Sets of 8 and press to ¾ lockout.

 

Banded Machine Press + Over-And-Backs w/Band

 

The machine I used was unilateral, so I attached the following band to each side and also used the same band for the over-and-backs:

 

https://www.elitefts.com/pro-mini-resistance-band.html

 

Set 1 x 8 reps with 70lbs (each side) + band -> 10 over-and-backs

Set 2 x 8 reps with 70lbs (each side) + band -> 10 over-and-backs

Set 3 x 8 reps with 70lbs (each side) + band -> 10 over-and-backs

 

*Take these to lockout and flex your pecs hard for 2 seconds on each rep.  Go immediately and perform 10 over-and-backs after each set of machine presses.

 

Dumbbell Side Laterals

 

Set 1 x 10 reps with 35lbs

Set 2 x 10 reps with 35lbs

Set 3 x 10 reps with 35lbs

Set 4 x 10 reps with 35lbs -> drop to 25lbs x 10 reps -> 20lbs x 10 reps

 

*Make sure the reps on all sets are ultra-strict and finish your fourth set with a drop set.

 

Rear Delt Machine

 

Set 1 x 20 reps with 110lbs

Set 2 x 15 reps with 125lbs

Set 3 x 12 reps with 135lbs

Set 4 x 9 reps with 140lbs

 

*Flex your rear delts hard for a split second on each rep.  Pyramid up in weight and down in reps.

 

Ground Base Hammer Strength Shoulder Press

 

Set 1 x 15 reps with 45lbs each side

Set 2 x 12 reps with 70lbs each side

Set 3 x 10 reps with 90lbs each side

 

*I held the weight standing and pressed one arm at a time, alternating until I hit the prescribed reps.  This exercise was not a part of John’s program today.

 

That concluded today’s primary chest and shoulder workout.

 

Train hard!

 

Mark

 

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