The following details my chest, shoulder and triceps workout from this past Wednesday evening at Kirkland Gold’s Gym. Christina joined me for this workout and I continued training with short rest breaks. Here is what I did...
Guillotine Press
I performed a couple warm-up sets first - FYI.
Guillotine Press x 6 sets of 6 reps with 185lbs
*Stop short of locking out on these to save your elbows and maintain continuous tension. The key here is to bring the weight to your neck. I actually touch the bar to my chin. I only took 20 second rest breaks between sets on this exercise. Use very light weight!
Here is a video with explanation:
[youtube=https://www.youtube.com/watch?v=OcO0qZnKwDI]
Dumbbell Incline Press
Dumbbell Incline Press x 8 sets of 8 reps with 60lbs
*Now I increased the reps, the sets and cut the rest break to 15 seconds. This was difficult by the last two sets.
Pronate Cable Flyes
Set 1 x 8 reps with 30lbs
20 second rest
Set 2 x 8 reps with 35lbs
20 second rest
Set 3 x 8 reps with 40lbs
20 second rest
Set 4 x 8 reps with 45lbs
20 second rest
Set 5 x 8 reps (failure) with 50lbs
20 second rest
Set 6 x 18 reps (failure) with 30lbs
*I changed things up a bit here by increasing the weight on each set until I hit failure on 8 reps. I then cut the weight back to my starting weight and did one more set to failure.
Alternating: Rear Delt Machine & Machine Shoulder Press
Rear Delt Machine x 20 reps with 110lbs
Immediately followed by…
Machine Shoulder Press x 8 reps with 90lbs
Immediately repeat…
*Crank out 20 reps on rear delts even if the last 5-10 reps are partials. I faced the back support on the shoulder presses and used a unilateral machine with weight stacks on each side. Use continuous tension by not locking out at the top. Do these exercises 4 times each, alternating back-and-forth.
Side Laterals 5-4-3’s
No need to warm-up here, but select your weight wisely because these will burn - FYI.
Side Lateral 5-4-3’s x 3 rounds with 12.5lbs
*The idea here is to hold one dumbbell out to the side in the contracted position while performing 5 reps with the other arm. Then hold the arm you were repping in the static contracted position while doing 5 reps with the other. Alternate back-and-forth doing 5 reps, 4 reps and a final 3 reps on each side. Rest 45 seconds and repeat a total of 3 times.
Alternating: Triceps Pushdowns & Rope Overhead Extensions
Triceps Pushdowns x 10 reps with 120lbs
Immediately followed by…
Rope Overhead Extensions x 10 reps with 100lbs
Immediately repeat…
*Alternate back-and-forth with minimal rest until you’ve done each exercise 4 times. Focus on accentuating the contraction on the pushdowns (I used a straight bar) and the stretch on the extensions.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
