The following details my secondary chest, triceps, abdominals & calves workout from Sunday morning at Eastside Gym in Redmond.  I’m going back to hitting all major body parts twice/week from now until my next competition in June.  I trained alone and here is what I did…

 

Machine Flyes

 

Set 1 x 12 reps with 120lbs

Set 2 x 12 reps with 120lbs

Set 3 x 12 reps with 120lbs

 

*The key here is to hold the contraction and flex your pecs as hard as possible for a 2 second count on each rep.  Drive a ton of blood into your pecs.

 

Bench Press

 

I used a fat bar like this: https://www.elitefts.com/american-fat-bar.html.

 

Set 1 x 5 reps with 225lbs

Set 2 x 5 reps with 225lbs

Set 3 x 5 reps with 225lbs

Set 4 x 5 reps with 225lbs

Set 5 x 5 reps with 225lbs

 

*I normally shy away from barbell presses on secondary workouts, but my goal here was to simply train explosively without heavy weight.  The key is to stop short of lock-out to save your elbow joints and take only 45 second rest breaks.  Focus on controlling the weight down to your chest and then driving it explosively to ¾ lock-out.

 

Pronate Grip Dumbbell Flyes

 

Set 1 x 12 reps with 30lbs

Set 2 x 12 reps with 30lbs

Set 3 x 12 reps with 30lbs

 

*Focus on a good stretch across your upper pecs by keeping your palms in a pronate position the entire time.

 

Superset: Cable Rear Delts & Stretch Push-ups

 

Cable Rear Delts x 15 full & 15 partial reps with 15lbs each side

Immediately followed by…

Stretch Push-ups x 15 reps with bodyweight

 

*Hold the contraction for a split second on the first 15 reps on the cable rear delts and then pump the remaining even if they become partials.  I performed the stretch push-ups with my feet elevated while pressing between two benches so I could sink down and get a good stretch.  Adding rear delts just makes the pump that much better.  Perform the superset for 3 rounds.

 

Superset: Triceps Pushdowns & Rope Crunches

 

Triceps Pushdowns x 20 reps with 110lbs

Immediately followed by…

Rope Crunches x 10 reps with 160lbs

 

*I used a straight bar for the pushdowns and focused on contracting hard in the flexed position until my form was compromised, at which point I pumped out the remaining reps.  I alternated with rope crunches because it’s a good way to get in some abdominal work while stretching my triceps in the process.  I did the superset for 3 rounds.

 

Seated Overhead Extensions

 

I used an older Paramount Machine here – FYI.

 

Set 1 x 12 reps with 170lbs

Set 2 x 12 reps with 170lbs

Set 3 x 12 reps with 170lbs

 

*The key is to keep your elbows back to allow for a good stretch and then finish each set by holding the weight in the stretched position for a 15 second count.

 

Seated Calve Raises

 

Set 1 x 20 reps with 2 plates

Set 2 x 15 reps with 3 plates

Set 3 x 10 reps with 4 plates

 

*Pause for a split second at the bottom and the top (stretched and flexed position) on each rep.  Finish your final set with 8 partials out of the stretched position.

 

That concluded this secondary chest, triceps, abs and calves workout.

 

Train hard!

Mark