The following details my primary chest, shoulder and triceps workout from last Saturday. I got behind this week on posting some of my training logs as I prepared for my presentation this coming Saturday at the Elitefts training compound in London, Ohio. The following workout was loosely based on a program by John Meadows who directs much of my training. Here is the workout...
Incline Hammer Press
I used a weight selectorized Hammer Strength machine because Kirkland Gold’s Gym doesn’t have a plate loaded one. Weight listed is per each side - FYI. I performed a few warm-ups before beginning my working sets.
I also added bands today. Here are the bands I used: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 5 reps with 110lbs
Set 2 x 5 reps with 110lbs
Set 3 x 5 reps with 110lbs
Set 4 x 5 reps with 110lbs
Set 5 x 5 reps with 110lbs
*The key here is to drive to lockout and flex hard for one second on each rep. I kept the reps low as the bands make the contraction very intense. Make sure you can barely lockout the last rep.
Smith Incline Bench Press
Set 1 x 8 reps with 295lbs
Set 2 x 8 reps with 295lbs
Set 3 x 7 reps with 295lbs
Set 4 x 6 reps with 295lbs
*Select a weight that allows for a solid heavy set of 8 reps. Use a slight angle on the bench. Don’t touch the bar to your chest and only press to ¾ lockout. If you hit failure before getting 8 reps towards the end that’s ok.
Flat Dumbbell Press
Set 1 x 8 reps with 100lbs
Set 2 x 8 reps with 100lbs
Set 3 x 8 reps with 100lbs
*Knock out 3 sets of 8 reps pressing to ¾ lockout again.
Seated Cable Flyes
I used a cable/pulley chest machine here - FYI.
Set 1 x 12 reps + 10 partials with 60lbs
Set 2 x 12 reps + 10 partials with 60lbs
*I kept my arms relatively straight to mimic a flye movement. Focus on the stretch.
Here is a video:
[youtube=https://www.youtube.com/watch?v=x_FzPqJHQKg]
Seated Dumbbell Press w/Bands
Here are the bands I used: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 10 reps with 45lbs + bands
Set 2 x 10 reps with 45lbs + bands
Set 3 x 10 reps with 45lbs + bands
Set 4 x 10 reps with 45lbs + bands
*Use bands to intensify the contraction at the top. Press all the way up and flex hard in the contracted position.
Here is a video:
[youtube=https://www.youtube.com/watch?v=09FSDveVyQc]
Cable Side Laterals
Set 1 x 12 reps with 30lbs
Set 2 x 12 reps with 30lbs
Set 3 x 12 reps with 30lbs
Set 4 x 12 reps with 30lbs
*Use perfect form and stand away from the machine so that your arm is crossing your body and you are getting extra range of motion. Go non-stop from one side to the other until you’ve done 4 sets of 12 with each arm.
Rear Delt Flyes
Set 1 x 20 reps with 110lbs
Set 2 x 20 reps with 110lbs
Set 3 x 20 reps with 110lbs
Set 4 x 20 reps with 110lbs
*Just keep the weight moving and don’t worry about crazy hard contractions. Constant tension is what what we are looking for here.
Superset: Single Handle Pushdowns & Overhead Extensions
Pushdowns x 10 reps with 100lbs
Immediately followed by…
Overhead Extensions x 6 reps with 100lbs
*I used a pronated grip and spread the handles apart in the contracted position at the bottom. Immediately turn around with the same handles and do overhead extensions for about 6 reps, but go to failure. On the extensions focus on the stretch more so than the contraction. Rest 30 seconds and go again doing this superset for 4 rounds.
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark
