The following details my primary chest, shoulder and triceps workout from last Saturday morning at Kirkland Gold’s Gym. The workout was based on a John Meadows program. Here is what I did…
Superset: Bench Press & Machine Flyes
Perform a few warm-up sets on each exercise before jumping into the superset.
Bench Press x 10 reps with 225lbs
Immediately followed by…
Machine Flyes x 8 reps with 145lbs
*The key on the bench press is to pause the bar on your chest briefly and drive to ¾ lock-out. Move immediately to machine flyes for another set of 8 reps. Perform the superset for a total of 4 rounds.
Decline Smith Machine Press
Set 1 x 12 reps with 225lbs
Set 2 x 10 reps with 245lbs
Set 3 x 8 reps with 265lbs
Set 4 x 6 reps with 295lbs -> drop to 205lbs x 8 rep -> drop to 155lbs x 10 reps
*Work your way up in weight while lowering the reps until your final set where you’ll drop the weight twice to extend the set.
Dips
Set 1 x failure with bodyweight
Set 2 x failure with bodyweight
Set 3 x failure with bodyweight
*Perform 3 sets going to failure each time. Aim for reps between 6-10 and use an assistance machine if you cannot get at least 6 reps.
Superset: Cable Rear Delts & Spider Crawls
I used this band on the Spider Crawls: https://www.elitefts.com/pro-mini-resistance-band.html.
Cable Rear Delts x 25 reps with 25lbs
Immediately followed by…
Spider Crawls x 4 times up-and-down
*Grab opposite sides (right-to-left and left-to-right) of the cable crossover pulley without any attachment and perform rear delts via the opposite of a flye for pecs. Hinge at the shoulder and focus on holding the contraction for a split second. Immediately go to Spider Crawls and really burn them out, especially as you approach the third and fourth round of this superset. Perform the superset for 4 rounds.
Here is a video of the Spider Crawl portion if you’re not familiar with the movement:
[youtube=https://www.youtube.com/watch?v=-6vciQe5Rgk]
Standing Single Dumbbell Press
I stood in a cage and grabbed the upright for support with the opposite hand from the one in which I was pressing – FYI.
Set 1 x 8 reps with 65lbs
Set 2 x 8 reps with 65lbs
Set 3 x 8 reps with 65lbs
*I hadn’t done these for a while, but they felt awesome. As you bring the dumbbell down to shoulder height use a neutral hand position and press up to a pronate hand position.
Superset: Cable Pushdown & Overhead Extension
Cable Pushdown x 10 reps with 50lbs
Immediately followed by…
Overhead Extension x 10 reps with 50lbs
*Grab the end of the cable without any attachment. The cable crossover pulley system at Kirkland Gold’s Gym has a small ball on the end so I grab it. Facing the weight stack, bend slightly at the waist, pin your elbow to your side and work the extension through a wide range of motion. Immediately follow it up by turning around and doing an overhead extension with the same grip. Perform this superset for a total of 4 rounds.
That concluded this primary chest, shoulder and triceps workout.
Train hard,
Mark
