I performed this workout last Tuesday at 4:30am at Kirkland Gold’s Gym. Credit goes to my coach, John Meadows, for the design.
Machine Press
I used a Life Fitness machine with independent cables. Weight listed is per each side.
Set 1 x 8 reps with 60lbs (warm-up)
Set 2 x 8 reps with 70lbs (warm-up)
Set 3 x 8 reps with 80lbs (warm-up)
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 120lbs
Set 6 x 8 reps with 130lbs
*Use a full range of motion and flex hard in the contracted position on each rep. Any chest machine will do, but ideally you will be able to press with your hands in a neutral position.
Decline Smith Press
Set 1 x 8 reps with 135lbs (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 8 reps with 285lbs
Set 6 x 7 reps with 305lbs
Set 7 x 5 reps with 325lbs
*Perform some warm-ups to get to a good weight for 8 reps. Take 20lb jumps in weight each set doing 8 reps until your reps fall to 4 to 5. Use a very slight angle on the decline to avoid rotator stress. I placed a 100lb plate under one end of a flat bench.
Incline Barbell Press
Set 1 x 8 reps with 135lbs (feeder set)
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 225lbs
Set 4 x 8 reps with 225lbs
Set 5 x 8 reps with 225lbs
*Try selecting a weight in which you can get 8 reps for 4 working sets. These will be harder than normal. Use my standard form by stopping short of lock-out and only bringing the bar down to a couple inches off your chest.
Flat Dumbbell Press
Set 1 x 8 reps with 80lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 80lbs
*These will feel heavy after all the other pressing movements, but use a full range of motion with a good stretch and flex. Select your weight wisely so you can get all your reps with perfect form.
Single Arm Rope Pushdown Superset w/Kettlebell Triceps Extensions
Single Arm Rope Pushdown x 8 reps with 60lbs
Immediately followed by…
Kettlebell Triceps Extension x 6 reps with 35lbs
Repeat the superset with the other arm, rest 45 seconds, and repeat until you’ve done 5 rounds of the superset with each arm.
*Pull a rope all the way through so you can grab one end with one hand. Start the movement with a 90 degree angle at your elbow joint and don’t go beyond that and allow tension to come off the triceps. Hold the contraction at the bottom for a 2 second count. Next, grab a kettlebell while standing and extend it over your head. Really work the stretch as you would on a single arm dumbbell extension. This should feel great after all the pressing and rope push-downs.
That concluded this chest + triceps emphasis finisher.
Train hard!
Mark