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…
Barbell Flat Bench Press
Set 1 x 15 reps with 135lbs
Set 2 x 15 reps with 185lbs
Set 3 x 15 reps with 205lbs
Set 4 x 15 reps with 225lbs
*Today I opted to start things off with higher reps. You should get a pump quickly here and the key is to work up to a weight in which you can barely get 15 reps.
Incline Dumbbell Press
Set 1 x 6 reps with 90lbs
Set 2 x 6 reps with 100lbs
Set 3 x 6 reps with 110lbs
*Nothing fancy here, just three solid sets of 6 reps working up to a weight in which you can barely get 6 reps.
Pec/Delt Giant Set
Stretch Push-ups x 10-15 reps with bodyweight
Immediately followed by…
Machine Rear Laterals x 15-20 reps with 160lbs
Immediately followed by…
Dips x 5-8 reps with bodyweight
Immediately followed by…
Machine Shoulder Press x 6-10 reps with 100lbs
*The idea here is to stretch out your pecs and flood the delts with blood in minimal time. Begin with stretch push-ups; pausing in the stretched position on each rep. I used bodyweight only and went to failure getting between 10-15 reps. Go straight to machine rear delts and use a moderate weight whereby you can just barely get 15-20 reps on each set. From there go straight to dips where you’ll likely struggle without adding any weight. I finished off the giant set with a unilateral shoulder press machine (weight is per each side), again going to failure in the 6-10 rep range. Rest for about 2 minutes and go again from the beginning. Do this giant set for a total of 3 rounds.
Dumbbell Side Laterals
One set x 50 reps with 20lbs
*One all-out set with a lighter weight. The key here is to go to failure, rest while continuing to hold the dumbbells for a count of 5 seconds, perform 5 reps, rest 5 seconds, perform another 5 reps, rest 5 seconds and so forth until you’ve reached 50 total reps. I got 25 reps and then began resting 5 seconds followed by 5 reps, until I reached 50 reps. The pump was ridiculous. Enjoy the pain!
American Gridiron Bar Presses
I used this bar: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 10 reps with 135lbs
Set 2 x 7 reps with 135lbs
Set 3 x 6 reps with 135lbs
*Your triceps should already be very fatigued from all the pressing movements, but do three sets here just short of failure using a very controlled rep tempo accentuating the eccentric phase. Use a grip slightly narrower than shoulder width.
Overhead Triceps Extensions
Set 1 x 10 reps with 120lbs
Set 2 x 8 reps with 120lbs
Set 3 x 7 reps with 120lbs
*Keep your elbows back and get a good stretch at the bottom. Aim for 10 reps or until you hit failure.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Krt_P7KugSs]
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
