The following details my chest, shoulder and triceps workout from Thursday morning at Kirkland Gold’s Gym. My schedule was a day behind this week due to Christmas and I trained alone. Here is the workout...
Incline Dumbbell Presses
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 60lbs
Set 3 x 10 reps with 70lbs
Set 4 x 10 reps with 80lbs
Set 5 x 10 reps with 90lbs
Set 6 x 10 reps with 100lbs
Set 7 x 7 reps with 110lbs
*Press short of lockout on these to maintain continuous tension and save your elbow joints.
HBT Bench Press
I used two of these bands: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Four sets of 10 reps with 135lbs + 25lbs hanging each side
*Train for explosiveness by lowering the weight in a slow, controlled manner before driving the weight off your chest as quickly as possible.
Here is a video from an older workout:
[youtube=https://www.youtube.com/watch?v=Mm4pA5G-dYc&t=1s]
Dips
Three sets to failure with bodyweight only
*Don’t sink so deep that you hurt your rotator and really focus on contracting your chest at the top vs simply locking out your triceps. Go to failure on all three sets.
Alternating: Cable Flyes & Cable Rear Laterals
Cable Flyes x 8 reps with 60lbs
Immediately followed by…
Cable Rear Laterals x 30 reps with 20lbs
Immediately repeat…
*The key on the cable flyes is to flex as hard as possible in the contracted position for a 2 second count on each rep and accentuate the negative. Cable rear laterals are performed by grabbing opposite upper cable pulleys without any attachments, step back and then perform rear laterals. It’s okay to do partials to complete all 30 reps as you fatigue. Do this combination for 3 rounds.
Side Laterals
Four set of 20 reps with 30lbs
*Do swing reps with continuous tension to blow up your medial deltoids
Alternating: Triceps Pushdowns & Pad Presses
Triceps Pushdowns x 8 reps with 140lbs
Immediately followed by…
Pad Presses x 8 reps with 70lbs
Immediately repeat…
*I used a straight bar for the triceps pushdowns utilizing a 3 second eccentric on every rep. Move straight to a pull-up/dip assist machine and press the pad down with your hands close together and elbows flared. Do this triceps combination for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
