The following details my primary chest, shoulder and triceps workout from this past Monday night at Kirkland Gold’s Gym. The workout was a combination of John Meadows programming and some of my own. I trained alongside my bride and here is what we did…
Machine Press
Set 1 x 8 reps with 160lbs
Set 2 x 8 reps with 190lbs
Set 3 x 8 reps with 220lbs
Set 4 x 8 reps with 230lbs
Set 5 x 8 reps with 240lbs
*I used a slow tempo here on the eccentric and concentric. Don’t completely lock-out or bring your elbows too far back at the bottom. Maintain continuous tension.
Incline Dumbbell Press
Set 1 x 12 reps with 75lbs
Set 2 x 12 reps with 75lbs
Set 3 x 12 reps with 75lbs
Set 4 x 12 reps with 75lbs
*I used a slight angle, took 45 second rest breaks and did not fully lock out at the top. The goal is to nearly hit failure by your last set.
Floor Press
Set 1 x 10 reps with 225lbs
Set 2 x 10 reps with 225lbs
Set 3 x 10 reps with 225lbs
Set 4 x 10 reps with 225lbs
*Pause each rep with your elbows resting on the floor before explosively driving the weight up and contracting your pecs hard at the top. What I love about these vs. regular barbell flat bench is that its must safer in light of my pec tear back in 2010 because I cannot over stress/stretch the pec tendon.
Here is a video:
[youtube=https://www.youtube.com/watch?v=d7w_vqnMMI0]
Dips
Here is the chain I used: https://www.elitefts.com/eliteftstm-chains-complete-set.html.
Set 1 x 8 reps with bodyweight + 1 chain
Set 2 x 8 reps with bodyweight + 1 chain
Set 3 x 6 reps with bodyweight + 1 chain -> drop chain x 4 reps
*Work the lower half of the movement for a great stretch here. Stop just short of failure until the third set. If you add weight then do a drop on the final set as well going to failure.
Superset: Machine Flyes & Band Facepulls
Here is the band I used: https://www.elitefts.com/pro-micro-resistance-band.html.
Machine Flyes x 8 reps with 190lbs
Immediately followed by…
Band Facepull x 35 reps with Micro Resistance Band
*Get 8 reps on the flyes with a solid weight and then go immediately to band facepulls for very high reps (35). I only rested about 30 seconds before going back into the next round of the superset. Perform the superset for 3 rounds.
Seated Dumbbell Side Laterals
Set 1 x 12 reps with 25lbs
Set 2 x 12 reps with 25lbs
Set 3 x 12 reps with 25lbs
Set 4 x 12 reps with 25lbs
*Bring the dumbbells up to eye level, pause and then lower. Use perfect form here.
Single Arm Bent Over Cable Rear Laterals
I used this attached to the lower pulley in the cross-over: https://www.elitefts.com/york-triceps-hammer-rope.html.
Set 1 x 15 reps with 20lbs
Set 2 x 15 reps with 20lbs
Set 3 x 15 reps with 20lbs
*The key here is to hold the contraction for a 1 second count on each rep.
Superset: Triceps Pushdowns & Dips Between Benches
Triceps Pushdowns x 15 reps with 150lbs
Immediately followed by…
Dips Between Benches x 8 reps with bodyweight
*Pump out the pushdowns with a straight bar attachment. Immediately go to dips between benches and really work the stretch at the bottom and sit back a bit to intensify the contraction at the top. Perform the superset for 4 rounds.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark
