The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym.  I continue to train light, chase the pump and otherwise listen to my body as I ease off the gas pedal for a few weeks.  I was joined by Christina, but she is still being cautious with her lower back.  Here is what I did…


Machine Flyes


Set 1 x 12 reps with 115lbs

Set 2 x 10 reps with 130lbs

Set 3 x 8 reps with 145lbs

Set 4 x 6 reps with 160lbs


*The key here is to hold the contraction and flex your pecs as hard as possible for a full 2 second count on every rep.  This should force a lot of blood into your pecs resulting in a massive pump.


Smith Machine Floor Press


Set 1 x 10 reps with 225lbs

Set 2 x 10 reps with 225lbs

Set 3 x 10 reps with 225lbs


*I like floor presses because they’re safer than regular bench press due to a limited range of motion in the stretched position.  I paused each rep at the bottom and drove to ¾ lockout to keep my elbows healthy.


Here is a video from a previous workout:




Dumbbell Incline Press


Set 1 x 18 reps with 70lbs

Set 2 x 14 reps with 70lbs

Set 3 x 11 reps with 70lbs


*The key here is to grab a moderate weight and perform three sets; stopping about 1 rep short of failure.


Superset: Lying Dumbbell Rear Laterals & Stretch Push-ups


Lying Dumbbell Rear Laterals x 20 reps with 35lbs

Immediately followed by…

Stretch Push-ups x 12 reps with bodyweight


*I personally love the rear delt and stretch push-up superset as a way to begin my delt training and finish off chest.  On the rear delts lie on a slightly inclined utility bench and get 20 reps even if they become partials towards the end.  Immediately move to stretch push-ups by using the same dumbbells to facilitate a better stretch.  Perform this superset for 4 rounds.


Here is a video:




Dumbbell Side Laterals


Set 1 x 24 reps with 20lbs

Set 2 x 20 reps with 22.5lbs

Set 3 x 16 reps with 25lbs

Set 4 x 12 reps with 27.5lbs


*Use perfect form starting with a pretty light weight for higher reps.  Work up slightly in weight while dropping the number of reps.  Make them burn and chase the pump!


Triceps Push-downs


I used a straight bar attachment here today – FYI.


Set 1 x 28 reps with 100lbs

Set 2 x 21 reps with 100lbs

Set 3 x 17 reps with 100lbs

Set 4 x 12 reps with 100lbs


*I used a medium weight and went to failure on all four sets.  I also stretched my triceps for 30 seconds between each set.


That concluded this chest, shoulder and triceps workout.


Train smart!