The following details my chest, shoulder and triceps workout from Tuesday morning of this last week. I trained alone at Kirkland Gold’s Gym. Here is the workout...
Flat Dumbbell Presses
Set 1 x 12 reps with 60lbs
Set 2 x 10 reps with 85lbs
Set 3 x 8 reps with 100lbs
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 120lbs
Set 6 x 6 reps (failure) with 130lbs -> drop to 85 x 8 reps
*The key here is to press short of lockout on these to maintain continuous tension and save your elbow joints. Also, don’t over-stretch at the bottom. I worked up in weight until I failed to get 8 reps. I added a drop set at the end because I couldn’t do forced reps without a spotter.
Incline Bench Press
Set 1 x 8 reps with 135lbs
Set 2 x 8 reps with 185lbs
Set 3 x 6 reps with 225lbs
Set 4 x 6 reps with 225lbs
Set 5 x 6 reps with 225lbs
Set 6 x 6 reps with 225lbs
*This exercise has jacked up my shoulder over the past 6 months, but it’s finally starting to feel good again. I kept the weight light and reps low since I didn’t have a spotter and couldn’t push to failure. The key is to ensure continuous tension by moving the weight non-stop and not locking out.
Superset: Machine Flyes & Rear Delts
Set 1
Machine Flyes x 12 reps (failure) with 160lbs
Immediately followed by…
Rear Delts x 20 reps with 115lbs
Set 2
Machine Flyes x 9 reps (failure) with 160lbs
Immediately followed by…
Rear Delts x 20 reps with 115lbs
Set 3
Machine Flyes x 7 reps (failure) with 160lbs
Immediately followed by…
Rear Delts x 20 reps with 115lbs
Set 4
Machine Flyes x 6 reps (failure) with 160lbs
Immediately followed by…
Rear Delts x 20 reps with 115lbs
*4 sets with the same weight but go to failure on the flyes before immediately going to rear delts. Perform partial reps if needed on the rear delts to get to 20 reps.
Lying Side Laterals
5 sets of 10 reps with 20lbs
*The key here is to lay sideways on an incline utility bench and perform side laterals. The incline ensures continuous tension so long as you don’t rest the dumbbell on your thigh at the bottom. Alternate back-and-forth non-stop doing 10 reps on each set until you fail to get 10 reps. This occurred for my on my 5th set.
Superset: Triceps Pushdowns and Push-ups
Triceps Pushdowns x 10 reps with 150lbs
Immediately followed by…
Push-ups x failure with bodyweight
Rest briefly and repeat…
*Use perfect form on the pushdowns and accentuate the negative portion of each rep. Immediately drop down and perform as many pushups with your hands close together and elbows flared. Do this superset 4 times.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
