The following details my chest, shoulder and triceps workout from Sunday morning at Kirkland Gold’s Gym. I trained alone. Here is what I did…
Incline Bench Press w/Chains
I used these chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 10 reps with 135lbs (warm-up)
Set 2 x 10 reps with 155lbs (warm-up)
Set 3 x 7 reps with 205lbs + 1 set of chains
Set 4 x 7 reps with 205lbs + 2 sets of chains
Set 5 x 7 reps with 205lbs + 3 sets of chains
*The key here after a couple warm-up sets is to start adding chains focusing on explosiveness as much as possible on the concentric phase of each rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=yLLyVQy8JF8]
Banded Dumbbell Press
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 7 reps with 100lbs + band
Set 2 x 7 reps with 100lbs + band
Set 3 x 7 reps with 100lbs + band
*Hook a band on your thumbs and across your back to create a more intense contraction. Press to lockout and flex your pecs hard in the contracted position.
Here is a video from a previous workout to show the technique:
[youtube=https://www.youtube.com/watch?v=ESSalMgFWsw]
Smith Machine Floor Press
Set 1 x 6 reps with 225lbs
Set 2 x 6 reps with 225lbs
Set 3 x 6 reps with 225lbs
*The key here is to lower the weight, pause for a split second while your elbows/triceps on the ground and then drive the weight up as explosively as possible.
Here is a video from a previous workout in a cage:
[youtube=https://www.youtube.com/watch?v=V-qioauljpg]
Superset: Stretch Push-ups & Machine Rear Laterals
Stretch Push-ups x 10-12 reps with body-weight only
Immediately followed by…
Machine Rear Laterals x 12-18 reps with 150lbs
*The key here is to get a good stretch of your pecs on the push-ups before working the opposing muscle group via machine rear laterals. Hold the contraction briefly on each rep of the machine rear laterals. Do this superset for 3 rounds.
Superset: Seated Side Laterals & Front Raises
Side Laterals x 15 reps with 30lbs
Immediately followed by…
Front Raises x 10 reps with 30lbs
*Perform seated side laterals with perfect form before using the same dumbbells to do front raises with a neutral palm position. Swinging on the front raises is okay to get all 10 reps. Do this superset for 3 rounds.
Triceps Pad Pushdowns
Set 1 x 8 reps with 80lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 80lbs
Set 4 x 8 reps with 80lbs
*My triceps were pretty fatigued by the time I got to this exercise. Flex hard at the bottom and accentuate the negative as much as you are able throughout all 4 sets.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
