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…
Bench Press w/Chains
I used several of these: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 12 reps with 135lbs (warm-up)
Set 2 x 10 reps with 185lbs (warm-up)
Set 3 x 8 reps with 225lbs (warm-up)
Set 4 x 6 reps with 225lbs + 1 pair of chains
Set 5 x 6 reps with 225lbs + 2 pairs of chains
Set 6 x 6 reps with 225lbs + 3 pairs of chains
Set 7 x 5 reps with 225lbs + 4 pairs of chains -> drop all the chains and do 6 more reps with 225lbs
*The idea here is to do a few warm-up sets going up in weight until you reach a medium weight. At that point begin adding chains doing sets of 6 reps. Do a drop by stripping all the chains on your last set. I like chains because it makes it safer and easier to train without a spotter due to the way they impact the strength curve.
Banded Incline Dumbbell Press
This is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 10 reps with 80lbs + band
Set 2 x 8 reps with 80lbs + band
Set 3 x 7 reps with 80lbs + band
*Three sets to failure with a band for added tension.
Here is a video from a previous workout to show how to set up this exercise:
[youtube=https://www.youtube.com/watch?v=ESSalMgFWsw]
Superset: Dumbbell Rear Laterals & Stretch Push-ups
Dumbbell Rear Laterals x 20 reps with 35lbs
Immediately followed by…
Stretch Push-ups x 10 reps with bodyweight
*Lay face down on an incline utility bench for the rear laterals and then move straight to the ground for the stretch push-ups using the dumbbells to facilitate the stretch. Do this superset for 3 rounds.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=jFFCUjjImjI]
Superset: Side Laterals & Front Presses
Side Laterals x 15 reps with 30lbs
Immediately followed by…
Front Presses x 15 reps with 50lbs
*Use perfect form on the side laterals and then move straight to the front presses to finish off your anterior delts. Perform this superset for 3 rounds.
Here is a video of this combination from a previous workout:
[youtube=https://www.youtube.com/watch?v=pDWrnzKNY-I]
Superset: Supinate Triceps Pushdowns & Pad Presses
Triceps Pushdowns x 10 reps with 90lbs
Immediately followed by…
Pad Presses x 10 reps with 70lbs
*I utilized separate D handles with long straps and a supinate (palms up) grip on the pushdowns. Move straight to the chin/dip assist machine and do pushdowns with your thumb and pointer finger touching and allow your elbows to flare out in the stretch position. Perform this superset for 3 rounds.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
