I am mixing things up a bit and going to a 6 day training split for a little while. My 7th day I will be doing hot yoga. Yeah I know…keep the jokes to yourselves! Hot yoga is actually a great way for me to work on my flexibility. This log however includes my primary chest workout with a little bit of triceps, rear delts and back thrown in. As always it was inspired by my coach John Meadows. Here’s what the workout looked like this past Sunday at Eastside Gym…
Banded Hammer Iso-Wide Chest Presses
This machine is somewhat similar to a Hammer Decline. If you have a Hammer Decline I would use it. These are the bands I attached: https://www.elitefts.com/pro-mini-resistance-band.html
Set 1 x 12 reps with bands only (warm-up)
Set 2 x 10 reps with 45lbs added each side + bands (warm-up)
Set 3 x 10 reps with 70lbs added each side + bands (warm-up)
Set 4 x 6 reps with 90lbs added each side + bands
Set 5 x 6 reps with 100lbs added each side + bands
Set 6 x 6 reps with 110lbs added each side + bands
Set 7 x 6 reps with 115lbs added each side + bands
*Drive these hard from the bottom. Stop short of lock-out and don’t allow your elbows to go beyond 90 degrees at the bottom.
Incline Fly/Press Superset w/Hammer Incline
I placed 45’s under one end of a flat utility bench so the incline fly/press is designed to be a slight incline. Start the rep like a fly, but then bend your elbow and press it from the bottom. Remember to keep your palms facing each other the whole time.
Incline Fly/Press with 60lbs x 8 reps
Hammer Incline with 145lbs added to each side x 6 reps
*Perform 4 rounds of the superset resting about 90 seconds between rounds.
Machine Fly Superset w/Pec Minor + Regular Dips
Machine Fly with 110lbs x 10 reps*
Pec Minor Dips with bodyweight x 8 reps + 6 reps**
*Hold the contraction on the Machine Flys for a 2 second count on every rep.
**Immediately following the Pec Minor Dips perform Regular Dips for 6 reps to ¾ out of the bottom. Rest about 90 seconds and go again. Perform 4 rounds of the superset.
Banded Incline Smith Machine Triceps Extension
This is the band I attached to each side: https://www.elitefts.com/pro-mini-resistance-band.html
Set 1 x 8 reps with 135lbs (feel set)
Set 2 x 8 reps with 185lbs + bands
Set 3 x 8 reps with 185lbs + bands
Set 4 x 8 reps with 185lbs + bands
Set 5 x 8 reps with 185lbs + bands
*Use a narrower grip than you would for incline presses. Bring the bar to your nose and slightly flare the elbows, but not too wide. They should be tucked in a bit more than a normal incline press. Pause each rep at about 2-3 inches above your nose before driving up and really flexing the triceps.
Rear Delt Cable Crosses
Set 1 x 15 reps with 30lbs
Set 2 x 15 reps with 30lbs
Set 3 x 15 reps with 30lbs
Set 4 x 50 reps with 20lbs
*Grab the opposite upper cable attachment – left side with right hand and right side with left hand. Pull the cables across your body with your elbows slightly bent and hold the contraction for a split second. Do 3 sets of 15 in this manner and then on your final set do 50 partials from the point where your arms are fully cross until they meet (about half way).
MAG Medium Neutral Grip Pull Downs
This is the attachment I used for this exercise: https://www.elitefts.com/mag-medium-grip-neutral.html
Set 1 x 20 reps with 120lbs
Set 2 x 18 reps with 130lbs
Set 3 x 14 reps with 140lbs
Set 4 x 11 reps with 150lbs
Set 5 x 8 reps with 160lbs
*Drive down with the elbows and get a really nice full range of motion. These will feel great with the rear delt pump you already have!
That concluded this primary chest with some triceps, rear delts and back thrown in for good measure.