The following details my chest, shoulder and triceps workout from this past Wednesday evening. I trained at Kirkland Gold's Gym with Christina. Here is what we did...
Smith Incline Press
I did a few warm-ups first - FYI.
Smith Incline Press x 8 sets of 6 reps with 205lbs
*Bring the bar down to an inch of your chest and press to ¾ lockout. Christina and I alternated back-and-forth as quickly as possible. I was going for 6 sets of 6, but the weight was a little light so I added 2 more sets to ensure I came close to failure by the 6th rep on my last set.
Hanging Band Technique w/American Gridiron Bar Press
Do a feeder set to get the feel of the HBT.
I used this bar: https://www.elitefts.com/american-gridiron-bar.html.
I used two of these bands: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
HBT w/American Gridiron Bar Press x 6 sets of 8 reps with 1 plate + 25lbs via HBT
*Hanging Band Technique creates instability and activates more muscle fibers. I like it because it forces me to stay very tight and controlled which also minimizes the chance of injury. The last exercise was 8 sets of 6, so I did 6 sets of 8 here to mix things up. I took about 20-30 second rest breaks between each set.
Here is a video:
[youtube=https://www.youtube.com/watch?v=_R2gbGE-RpA]
Machine Flyes
Machine Flyes x 8 sets of 8 reps with 145lbs
*Control the rep tempo, but move quickly back-and-forth if working out with a training partner to minimize rest breaks between sets.
Circuit: Shoulder Giant Set
Rear Laterals x 20 reps with 30lbs
Immediately followed by…
Standing Alternating Dumbbell Press x 14, 12, 10, 8 reps with 30lbs
Immediately followed by…
Dumbbell Side Laterals x 12, 10, 8, 8 reps with 10lbs
Immediately repeat…
*The weight I used here was really light, but man it killed my delts by the end. Pure fire! First, lay face down on an incline utility bench and crank out 20 reps even if the last few become swing reps on your later sets. Use the same weight and immediately stand up and perform alternating shoulder presses by holding one dumbbell at the bottom while pressing the other and alternating until you’ve done the same number of reps on each side. My reps dropped here on each round - 14, 12, 10, 8. Immediately move to side laterals. The key on these is to use a 3 second concentric which absolutely eliminates every ounce of momentum. You’ll be shocked how these feel towards the end. Continue the circuit until you’ve done each exercise for 4 rounds.
Alternating: Medium, Neutral Grip Triceps Pushdowns & Pad Presses
Triceps Pushdowns x 10 reps with 60lbs
Immediately followed by…
Pad Presses x 8 reps with 70lbs
Immediately repeat…
*On the triceps pushdowns use a straight bar, but grab the ends with your thumb on top of the bar and the actual bar ends in your palms. Essentially I was after a neutral grip. Hold the contraction briefly at the bottom and flex hard. The contraction was intense using this form. The pad presses are performed by pushing down on the pad from a pull-up/dip cheater machine. Make sure your pointer fingers and thumbs touch, lean forward and allow your elbows to flare out to the sides. Alternate back-and-forth between exercise until you’ve done each one 4 times.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark