This is the primary chest workout that I performed Tuesday morning at 4:30am at Kirkland Gold’s Gym.  Once again I added some triceps work at the end.  Exercise programming was courtesy of my coach, John Meadows.

 

Banded Decline Hammer Press

 

I added these bands to each side of the Hammer Decline: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.

 

Set 1 x 10 reps with 45lbs each side + bands (warm-up)

Set 2 x 8 reps with 70lbs each side + bands (warm-up)

Set 3 x 8 reps with 90lbs each side + bands (warm-up)

Sets 4 thru 7 x 8 reps with 115lbs each side + bands

 

*The key is to create a high intensity contraction via the addition of bands.  Warm up to a good weight and remember to flex hard for a 1 second count on each rep in the contracted position. 4 total working sets.

 

Incline Barbell Presses

 

Set 1 x 6 reps with 185lbs (feeder set)

Set 2 x 6 reps with 225lbs (feeder set)

Set 3 x 6 reps with 245lbs

Set 4 x 6 reps with 265lbs

Set 5 x 6 reps with 275lbs

Set 6 x 6 reps with 285lbs

 

*Don’t lock and don’t touch your chest with the bar.  Constant tension for 4 total working sets.

 

Incline Dumbbell Press

 

Set 1 x 6 reps with 100lbs

Set 2 x 6 reps with 110lbs

Sets 3 and 4 x 6 reps with 120lbs

 

*Use a slight angle on the bench.  Get a good stretch at the bottom and flex at the top.  Use perfect form.  Go up in weight unless you hit a weight in which you think your form will be compromised if you go heavier on the next set.  4 total working sets.

 

Dips

 

Set 1 x failure (15 reps) with bodyweight only

Set 2 x failure (13 reps) with bodyweight only

 

*Tuck your chin into your chest, let your elbows flare out, and work the bottom half of the movement.  2 working sets to failure.

 

V-Bar Pushdowns Superset w/Close Grip Push-ups

 

Do a warm-up or two if needed to get to a heavy weight for the push-downs.

 

Sets 1 thru 4 x 10 reps with 160lbs (V-Bar Pushdowns)

Immediately followed by…

Set 1 thru 4 x failure with bodyweight (Close Grip Push-ups)

 

*On the V-Bar Pushdowns flex at the bottom on each rep.  On the Close Grip Push-ups simply place your hands slightly inside shoulder width and push to failure.

 

That concluded this primary chest with triceps finisher workout.

 

Train hard!

Mark