The following details my main chest, shoulder and triceps workout from this past Wednesday night at Kirkland Gold’s Gym.  The workout was based on a John Meadows program with a few of my own modifications.  I trained alongside my bride and here is what we did…

 

Flat Dumbbell Press

 

Set 1 x 8 reps with 55lbs

Set 2 x 8 reps with 70lbs

Set 3 x 8 reps with 90lbs

Set 4 x 8 reps with 125lbs

Set 5 x 7 reps (failed) with 135lbs

 

*The goal here was to work up in weight doing sets of 8 reps, pressing to ¾ lock-out, until you hit a weight in which you fail to get all 8 reps.  I got a little too aggressive on my jumps in weight and failed sooner than I expected with 135’s.  I could feel my diet starting to kick in as my stamina faded quicker than normal.

 

Smith Incline Barbell Press

 

Set 1 x 8 reps with 225lbs

Set 2 x 8 reps with 245lbs

Set 3 x 6 reps with 265lbs

Set 4 x 4 reps with 275lbs -> drop to 185lbs x 5 reps

 

*The goal here was to get 4 sets of 8 reps moving up in weight.  If your reps drop that’s fine so long as they don’t go below 6 reps.  Mine did on my last set so I did a drop to extend the set.

 

Dumbbell Flyes

 

I used a flat bench here – FYI.

 

Set 1 x 8 reps with 45lbs

Set 2 x 8 reps with 45lbs

Set 3 x 8 reps with 45lbs

Set 4 x 8 reps with 45lbs

 

*The key here is to use a pronate grip vs a neutral grip.  Really control the eccentric and flex hard at the top.

 

Dumbbell Rear Laterals

 

I did this face down on an incline utility bench – FYI.

 

Set 1 x 25 reps with 35lbs

Set 2 x 25 reps with 35lbs

Set 3 x 25 reps with 35lbs

 

*Keep your arms relatively straight and focus on hinging only at the shoulder joint.  Far too many people spread and contract their shoulder blades and end up working the middle back which is not the goal.  If your reps turn into swings towards the end that’s fine.  Make them burn!

 

Dumbbell Side Laterals

 

Set 1 x 10 reps with 20lbs

Set 2 x 10 reps with 20lbs

Set 3 x 10 reps with 20lbs

 

*The key is to perform perfect reps here and pause at the top in the contracted position on each rep before slowly lowering the dumbbell.  I purposefully used lighter weight and made it hard via impeccable form and a slow rep tempo.  Also, only take 30 second rest breaks.

 

Seated Dumbbell Presses

 

Set 1 x 8 reps with 70lbs

Set 2 x 8 reps with 70lbs

Set 3 x 6 reps with 70lbs

 

*Press short of locking out at the top to maintain tension on the delts.  Strive for 3 sets of 8 reps.

 

Dual-Handle Triceps Pushdowns

 

Set 1 x 15 reps with 80lbs

Set 2 x 15 reps with 80lbs

Set 3 x 15 reps with 80lbs

 

*Press down and then spread the handles apart as you flex your triceps as hard as possible for a 1 second count on every rep.

 

Single Hand Overhead Extension

 

I grabbed the cable without any attachment here – FYI.

 

Set 1 x 10 reps with 35lbs

Set 2 x 10 reps with 35lbs

Set 3 x 10 reps with 35lbs

 

*This exercise is like doing a single arm overhead dumbbell triceps extension, but you’re using a cable instead.  Keep your elbow pinned to your ear as you extend and lower the cable.  The goal is to get a good stretch at the bottom of each rep.

 

That concluded this chest, shoulder and triceps workout.

 

Train hard!

Mark