This log details my primary chest workout that I performed on Tuesday at 4:30am at Kirkland Gold’s Gym. I meet Tuesday mornings at 7am with some men from my church so I have to get in-and-out of the gym in 60-75 minutes; thus the reason I only train chest, not chest and shoulders as in the past.
Cable Machine Presses
The machine I use is called a cable motion chest press by Life Fitness. You sit upright in a seat with independent cables in each hand. Weight listed is per each side
Set 1 x 15 reps with 60lbs (warm-up)
Set 2 x 10 reps with 75lbs (warm-up)
Set 3 x 10 reps with 90lbs (warm-up)
Set 4 x 10 reps with 140lbs
Set 5 x 10 reps with 150lbs
Set 6 x 9 reps with 160lbs
*You can also do flat dumbbell presses here if you don’t have access to this machine. After warming up do sets of 10 reps pyramiding up in weight until you can’t get 10 reps. Stop just short of lock-out.
Incline Bench Press
Set 1 x 8 reps with 185lbs (feeder set)
Set 2 x 8 reps with 225lbs (feeder set)
Set 3 x 8 reps with 245lbs
Set 4 x 8 reps with 265lbs
Set 5 x 6 reps with 275lbs
*Bring the bar down to about 1-2 inches off your chest and drive up to ¾ lock-out. Go up in weight until you can’t get 8 reps. It’s a little difficult to push to close to failure here because I was training alone.
Decline Smith Press
Set 1 x 15 reps with 135lbs (feeder set)
Set 2 x 15 reps with 225lbs
Set 3 x 12 reps with 245lbs
Set 4 x 9 reps with 265lbs
Set 5 x 6 reps with 275lbs -> drop to 225lbs x 6 reps -> drop to 185lbs x failure (12 reps)
*On the final drop set I widened my grip on the last drop and pumped out reps to failure.
I simply place 35lbs dumbbells on the ground and do pushups between them while holding the handles to facilitate a greater stretch. Aim to touch your chest on the floor on each rep.
Set 1 x failure (18 reps) with bodyweight
Set 2 x failure (15 reps) with bodyweight
Set 3 x failure (12 reps) with bodyweight
Close Grip Push-ups
On these I placed my hands slightly closer than shoulder width and tucked my elbows to my sides to hit more triceps. My triceps were already very fatigued so I couldn’t get many reps even going to failure so I sort of rest-paused them.
Set 1 x 12 reps -> rest 10 seconds -> 5 more reps
Set 2 x 11 reps -> rest 10 seconds -> 4 more reps
That concluded this chest workout.