The following details my chest and shoulder workout from this past Monday night at Kirkland Gold’s Gym. This is the first week of a new program by my coach, John Meadows. Here is the workout…
Flat Dumbbell Press
Set 1 x 15 reps with 60lbs
Set 2 x 15 reps with 70lbs
Set 3 x 15 reps with 80lbs
Set 4 x 15 reps with 90lbs
Set 5 x 15 reps with 110lbs -> drop to 75lbs x 7 reps -> drop to 50lbs x 8 reps
*Work up in weight doing sets of 15 reps. This is a lot of reps, but continue to go up and challenge yourself until you hit a weight in which you can barely get 15. On the last set do a massive drop set and go to failure on each drop.
Incline Smith Press
Set 1 x 8 reps with 225lbs
Set 2 x 8 reps with 275lbs
Set 3 x 8 reps with 285lbs
Set 4 x 6 reps with 295lbs
*Stop short by an inch or so of touching the bar to your chest at the bottom and drive up to ¾ lockout at the top. Stretch your pecs for 15 seconds between each set.
Incline Fly w/ Banded Resistance
John called for manual resistance on the fly, but Christina was off training arms so I improvised with this band: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 10 reps with 55lbs -> drop to 30lbs w/banded resistance x 5 reps
Set 2 x 10 reps with 55lbs -> drop to 30lbs w/banded resistance x 5 reps
Set 3 x 10 reps with 55lbs -> drop to 30lbs w/banded resistance x 5 reps
*The first part of this exercise is simply standard dumbbell flyes. Then drop the weight and add the band for an additional 5 reps. Focus on twisting your wrists so the pinkies are closer to the middle at the top and flex your pecs hard.
I rounded up Christina to film the last set:
[youtube=https://www.youtube.com/watch?v=O0kKlroyZQY]
Bent Over Dumbbell Rear Laterals
Set 1 x 20 reps with 30lbs
Set 2 x 20 reps with 30lbs
Set 3 x 20 reps with 30lbs
*The key here is to hold the contraction for a split second in the flexed position. Also, only take 60 second rest breaks between sets.
Side Laterals & Banded Over-And-Back Superset
Side Laterals x 10 reps with 40lbs
Immediately followed by…
Over-And-Back x 10 reps with band
*Use good form on the side laterals. I used the same band listed in the banded resistance flyes above for the over-and-backs. Perform the superset for a total of 3 rounds.
Seated Dumbbell Presses
Set 1 x 10 reps with 55lbs
Set 2 x 8 reps with 65lbs
Set 3 x 8 reps with 65lbs
*Aim for 8 reps on each set, but be sure to flex your delts hard at the top on each rep. I prefer to stop short of locking out for the one second flex at the top.
That concluded this chest and shoulder workout.
Train hard!
Mark
