The following details my chest, shoulder and triceps workout from Sunday morning at Kirkland Gold’s Gym. I trained alone, but with a little assistance from Christina. Here is what I did…
Flat Barbell Press w/Chains
I used these chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 12 reps with 135lbs (warm-up)
Set 2 x 10 reps with 185lbs (warm-up)
Set 3 x 8 reps with 225lbs (warm-up)
Set 4 x 6 reps with 225lbs + 1 pair of chains
Set 5 x 6 reps with 225lbs + 2 pairs of chains
Set 6 x 6 reps with 225lbs + 3 pairs of chains
Set 7 x 6 reps with 225lbs + 4 pairs of chains -> drop to 225lbs (no chains) x 8 reps
*I like chains because they make bench press safer out of the stretched/transitional position from eccentric to concentric. Lower the weight with control and drive it back up as hard as possible. A a pair of chains each set until you barely get 6 reps, then finish with a drop set.
Decline Dumbbell Press
Set 1 x 8 reps with 90lbs
Set 2 x 8 reps with 90lbs
Set 3 x 8 reps with 90lbs
*The key is to select a weight in which you can get 3 sets of 8 reps with only 45 second rest breaks between each set.
Machine Incline Press
Set 1 x 6 reps with 100lbs
Set 2 x 6 reps with 100lbs
Set 3 x 6 reps with 100lbs
*Press just short of lockout and don’t overstretch at the bottom. Use the same 45 second rest periods as on the previous set.
Superset: Machine Rear Laterals & Barbell Shoulder Press
Machine Rear Laterals x 20 reps with 130lbs
Immediately followed by…
Standing Overhead Barbell Press x 8 reps with 115lbs
*Get 20 reps on the rear laterals, even if they become partial reps towards the end. Go straight to barbell presses for at least 8 reps. Rest about 30 seconds and go again. Do this superset for 3 rounds.
Superset: Dumbbell Side Laterals & Lying Triceps Extensions
Dumbbell Side Laterals x 12-15 reps with 30lbs
Immediately followed by…
Lying Triceps Extensions x 8-12 reps with 30lbs
*Short on time I elected to superset my shoulder finishing exercise with a triceps exercise. Perform the side laterals seated and then lay back and do triceps extensions with the same weight. Accentuate the negative on the triceps movement. Do this superset for 4 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
