The following details my chest, shoulder and triceps workout from Tuesday morning at Kirkland Gold’s Gym. I trained alone. Here is what I did…
Decline Dumbbell Press
Set 1 x 10 reps with 60lbs (warm-up)
Set 2 x 10 reps with 75lbs (warm-up)
Set 3 x 10 reps with 90lbs
Set 4 x 10 reps with 100lbs
Set 5 x 8 reps (failure) with 110lbs
*I elected to switch up angles today with decline dumbbell press. The goal was to do a couple warm-up sets of 10 reps and then get as many sets of 10 reps going up in weight until I hit failure.
HBT Incline
Hanging Band Technique is where you hang weight from the ends of a barbell to create instability. I used these bands: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 6 reps with 135lbs + 45lbs hanging from each side
Set 2 x 6 reps with 135lbs + 45lbs hanging from each side
Set 3 x 5 reps with 135lbs + 45lbs hanging from each side
*The goal was to get three sets of 6 reps with 45lb plates hanging from each side to create a ton of instability. The instability forces greater muscle activation. These felt awesome, but I stopped short of 6 reps on my last set out of fear of failing without a spotter.
Machine Flyes
Set 1 x 12 reps with 145lbs
Set 2 x 6 reps with 205lbs
Set 3 x 12 reps with 145lbs
Set 4 x 6 reps with 205lbs
*The idea here is to alternated between lighter weight and higher reps, and heavier weight and lower reps. Two sets of each.
Superset: Machine Rear Laterals & Machine Presses
Machine Rear Laterals x 12-20 reps (failure) with 140lbs
Immediately followed by…
Machine Presses x 8-12 reps (failure) with 110lbs (each side)
*The key here is hold the contraction for a split second on the rear laterals and go to failure. I immediately moved to a unilateral shoulder press machine and went to failure. Only take 20-30 seconds of rest between each round and do this superset for 3 rounds.
Superset: Seated Side Laterals & Skull Crushers
Seated Side Laterals x 10-12 reps with 30lbs
Immediately followed by…
Skull Crushers x 10-12 reps with 80lbs
*Short I time I decided to finish off with a deltoid and triceps superset. Use perfect form on the side laterals and stop once your form is compromised. Hold the weight in the contracted position for a split second and accentuate the negative. Drop the dumbbells and grab a fixed weight EZ bar and do a set of 10-12 reps of skull crushers. Rest about 30 seconds and repeat this superset for 4 rounds. The pump should be off the charts.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
