The following details my chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. I trained with my friend Chris. Here is what I did…
Barbell Bench Press w/Chains
I used chains like these: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Loaded them with these: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.
Attached with these: https://www.elitefts.com/carabiner-4-pack.html.
Set 1 x 14 reps with 135lbs (warm-up)
Set 2 x 12 reps with 185lbs (warm-up)
Set 3 x 10 reps with 225lbs (warm-up)
Set 4 x 6 reps with 225lbs w/1 pair of chains
Set 5 x 6 reps with 225lbs w/2 pairs of chains
Set 6 x 6 reps with 225lbs w/3 pairs of chains
Set 7 x 6 reps with 225lbs w/4 pairs of chains
*Perform several warm-ups and then crank out 4 working sets going up in weight each time via the chains. Lower the weight with control and drive it up as hard as you can.
Incline Banded Presses
I used this band:https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 8 reps with 100lbs + band
Set 2 x 8 reps with 100lbs + band
Set 3 x 8 reps (failure) with 100lbs + band
Set 4 x 4 reps (failure) with 130lbs (no band)
*I’m still loving the contraction on this exercise technique, facilitated with the addition of a band. Bump the weight back up and crank out sets of 8 reps flexing as hard as possible in the contracted position. I attempted to finish the exercise without a band and heavier weight on my last set, but failed to get very many reps. Chest was trashed!
Weighted Stretch Push-ups
Two sets to failure with 45lb plate
*I like using the dip set to a low setting and elevate my feet. Have your training partner add weight and go to failure before having your partner remove the weight and continue to failure a second time. Do this for two sets.
Here is a video showing how I set this up:
[youtube=https://www.youtube.com/watch?v=Gz1EINee7PU]
Standing Barbell Overhead Press
Set 1 x 8 reps with 95lbs
Set 2 x 8 reps with 115lbs
Set 3 x 8 reps with 135lbs
*Control the weight on the way down until the bar is at chin level and press back up overhead.
Superset: Bent Over Rear Laterals & Side Laterals
Bent Over Rear Laterals x 20 reps with 35lbs
Immediately followed by…
Side Laterals x 15 reps with 25lbs
*Fill the delts with blood via this superset for 3 rounds. The bent over rear laterals can become swing reps as you struggle to get all 20 reps. Move straight to the side laterals and pump them out non-stop.
Superset: Pad Press & Machine Triceps Extensions
Pad Press x 8 reps with 80lbs
Immediately followed by…
Machine Triceps Extensions x 8 reps with 90lbs
*Pad presses are done by leaning over the pad on a chin/dip assist machine with your hands close together and elbows flared out wide at the top. Press down and hold the contraction for a 1 second count in the flexed position on each rep before accentuating the negative. Move straight to machine extensions with a neutral grip. Perform this superset for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
