The following details my primary chest, shoulder and triceps workout from this past Saturday morning at Kirkland Gold’s Gym. The workout was based somewhat upon a John Meadows program and I trained with my bride. Here is the workout…
Decline Press
These were to be done on a Smith Machine, but they were all in use so I did standard barbell decline presses – FYI.
Set 1 x 20 reps with 125lbs Set 2 x 20 reps with 135lbs Set 3 x 20 reps with 145lbs Set 4 x 20 reps with 155lbs Set 5 x 20 reps with 165lbs Set 6 x 20 reps with 175lbs Set 7 x 4 reps with 295 -> drop to 205lbs x 6 reps -> drop to 135lbs x 8 reps + 8 partials
*The idea here today is to perform high reps, taking small jumps in weight until you get to a tough set of 20 reps. On your next set make a large jump in weight and bring the reps way down to the 4-6 range. Do 2 drop sets and then move your hands out wide and do 8 controlled partials out of the bottom.
Machine Press
I used a Life Fitness unilateral cable machine press on this exercise to allow me to press with my palms in a neutral position – FYI.
Set 1 x 12 reps with 80lbs Set 2 x 12 reps with 80lbs Set 3 x 12 reps with 80lbs Set 4 x 12 reps with 80lbs
*The key here is to use a full range of motion and flex in the contracted position for a 1 second count on each rep.
Incline Dumbbell Press
Set 1 x 8 reps with 90lbs Set 2 x 8 reps with 90lbs Set 3 x 8 reps with 90lbs
*Reps here are to be nice and slow rest/pause reps. Lower the weight slow, pause and then drive to ¾ lockout.
Machine Flyes
Set 1 x 10 full reps + 10 partials with 145lbs Set 2 x 10 full reps + 10 partials with 145lbs
*Finish off your chest with machine flyes including partials out of the stretched position. Control the rep tempo and keep your form tight!
Machine Rear Laterals
Set 1 x 20 reps with 115lbs Set 2 x 20 reps with 115lbs Set 3 x 20 reps with 115lbs Set 4 x 20 reps with 115lbs
*I did all reps rest/pause style on each set.
Superset: Seated Side Laterals & Supinated EZ Bar Press
Seated Side Laterals x 10 reps with 22.5lbs Immediately followed by… Supinated EZ Bar Press x 10 reps with 50lbs
*Perform this superset for 4 rounds. On the side laterals use perfect form and hold the contraction for a 1 second count at the top on each rep. The supinated presses help cap off the delts.
Here is a video:
[youtube=https://www.youtube.com/watch?v=ESNb6879F68]
Dual Handle Pushdowns
Set 1 x 10 reps with 110lbs Set 2 x 10 reps with 110lbs Set 3 x 10 reps with 110lbs Set 4 x 10 reps with 110lbs Set 5 x 10 reps with 110lbs
*Keep your hands in a pronated (palms down) position. Push down, flex hard and spread the handles to facilitate an even greater contraction.
Bench Dips
Set 1 x failure with bodyweight Set 2 x failure with bodyweight Set 3 x failure with bodyweight
*Old school bench dips. Perform these between two benches and go to failure on each set. Sit back a bit at the top to get an intense contraction.
That concluded this primary chest, shoulder and triceps workout.
Train hard! Mark
