The following workout is from this past Sunday in which I trained primarily chest. This workout was designed by John Meadows with a few of my own personal modifications. Some triceps, shoulders and back were included at the tail end of the workout. I trained by myself at Eastside Gym in Redmond. Here is the workout…
Hammer Incline Press
Set 1 x 10 reps with 1 plate each side (warm-up)
Set 2 x 10 reps with 2 plates each side (warm-up)
Set 3 x 8 reps with 3 plates each side (warm-up)
Set 4 x 8 reps with 3 plates and 25’s each side
Set 5 x 8 reps with 3 plates and 35’s each side
Set 6 x 7 reps with 4 plates each side
*After a few warm-ups, pyramid up in weight doing sets of 8 until you can’t get 8 reps. Stop short of lockout.
Incline Barbell Press
Set 1 x 8 reps with 225lbs
Set 2 x 8 reps with 235lbs
Set 3 x 8 reps with 245lbs
*Stop short of lockout and bring the bar to about 2 inches off your chest to maintain constant tension.
Stretch Pushups w/Chains
Set up two flat utility benches side-by-side and perform the pushups in-between the two so you can get a good stretch. I elevated my feet on a box and threw 2 chains over the back of my neck. These are the chains I used: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html
Set 1 x 14 reps (failure)
Set 2 x 12 reps (failure)
Set 3 x 9 reps (failure) -> dropped the chains x 5 reps (failure)
*I went to failure on every set. Once I hit failure on the 3rd and final set I dropped the chains and immediately continued to failure a second time with just my bodyweight.
Smith Decline Bench Press
Set 1 x 15 reps with 185lbs
Set 2 x 15 reps with 185lbs
Set 3 x 15 reps with 185lbs
*The key here is to use a wider than normal grip. Bring the bar down to your chest and pause for 1 second before driving up to ¾ lockout.
Set 1 x 12 reps with 120lbs (feel set)
Set 2 x 12 reps with 190lbs
Set 3 x 12 reps with 190lbs
Set 4 x 12 reps with 190lbs
Set 5 x 12 reps with 190lbs
*One feel/warm-up set and then do 4 sets of 12 reps with a fairly heavy weight with only 30 second rest breaks.
One-Arm Cable Side Laterals
Set 1 x 8 reps with 45lbs + 15 partials
Set 2 x 8 reps with 45lbs + 15 partials
Set 3 x 8 reps with 45lbs + 15 partials
Set 4 x 8 reps with 45lbs + 15 partials
*The key here is to perform 8 perfect reps and then 15 partials out of the bottom. Do one arm, then the other, then rest 30 seconds and repeat. By the 4th round your delts should be crazy pumped. Really focus on 100% delt utilization during the partial reps.
Banded Rear Delt Face Pulls
I wrapped a band around the upright of a cage at about forehead level. This is the band I used: https://www.elitefts.com/pro-monster-mini-restistance-band.html
Perform 4 sets of 10 reps and hold the contracted position for a full 2 second count on each rep.
MAG Close Grip Supinated Pulldowns
This is the attachment I used: https://www.elitefts.com/mag-close-grip-supinate.html
Set 1 x 14 reps (failure) with 120lbs
Set 2 x 11 reps (failure) with 120lbs
Set 3 x 10 reps (failure) with 120lbs
Set 4 x 8 reps (failure) with 120lbs
*The key here is to hold the contraction at the bottom of each rep for 1 second. Go to failure on every set.
That concluded this workout. If you ever have any questions be sure to post them here and I'll try to respond.