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…
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!
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.
I'm not sure if I understand your question regarding push/pull leg split? Yes, I train hamstrings and quads together on leg days if that is what you are referencing. I try to change up every workout to eliminate boredom and prevent injury. I alternate exercises and often change rep range, volume, intensity techniques, etc. Doing the exact same workout week after week often results in injuries.
I hope this helps!