The following details my primary chest workout from Tuesday morning as per John Meadows design.  It also included a triceps focused superset to finish off the workout.

 

Incline Hammer Press

 

Gold’s Gym in Kirkland only has a unilateral weight-selectorized vs. a plate loaded Hammer Incline.  Weight listed is per each side.

 

Set 1 x 12 reps with 60lbs (warm-up)

Set 2 x 12 reps with 80lbs (warm-up)

Set 3 x 12 reps with 100lbs (warm-up)

Set 4 x 12 reps with 120lbs

Set 5 x 10 reps with 140lbs

Set 6 x 8 reps with 150lbs

Set 7 x 5 reps with 160lbs

 

*The key here is to perform sets of 12, 10, 8 and 6 reps going up in weight until you are barely able get the prescribed reps.  I couldn’t get all 6 reps on the last set.

 

Unilateral Cable Chest Press

 

Set 1 x 6 reps with 100lbs (feeder set)

Set 2 x 6 reps with 120lbs (feeder set)

Set 3 x 6 reps with 130lbs

Set 4 x 6 reps with 140lbs

Set 5 x 6 reps with 150lbs

 

*The goal is to get a good stretch and stop short of locking out.  If you don’t have a machine like this you can use dumbbells.  Go until you can barely get 6 reps.

 

Incline Barbell Press

 

Set 1 x 8 reps with 185lbs (feeder set)

Set 2 x 10 reps with 225lbs

Set 3 x 10 reps with 225lbs

Set 4 x 10 reps with 225lbs

Set 5 x 9 reps with 225lbs

 

*Use the normal form in terms of stopping at ¾ lock-out and not touching the bar to your chest to ensure constant tension.  Bump up the reps and try to get 4 sets of 10 with the same weight.

 

V-Bar Pushdowns Superset w/Barbell Pin Presses

 

I did a couple warm-up set on pushdowns before launching into the working sets.

 

V-Bar Pushdowns x 12 reps with 180lbs

Superset with…

Barbell Pin Press x 5 reps with 225lbs

 

*Flex hard at the bottom on each rep of pushdowns.  Immediately go to pin presses.  I did these in a cage whereby the pins were set so that the barbell was about 4 inches off my chest with the bar resting on the pins.  Place your hands narrower than a typical bench press and tuck your elbows in to your sides to target the triceps.  You will feel it in your chest though as well.  Drive the bar up hard and flex the triceps at the top, lower slowly and pause with the bar resting on the pins for a second before driving the weight up again.  I barely got 3 reps on my last superset – FYI.  Perform the superset for a total of 4 rounds – 8 sets.

 

That concluded this primary chest workout with a little bit of triceps focused finisher.

 

Train hard!

Mark