The following details my primary chest, shoulder and triceps workout from this past Saturday morning at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, but I made rather significant changes to the exercise selection due to some pain in my left shoulder when pressing. I trained alongside my bride and here is what the workout included…
Smith Machine Floor Presses
I selected this exercise because it doesn’t allow for your elbows to go back too far which felt better on my shoulder - FYI.
Set 1 x 8 reps with 135lbs
Set 2 x 8 reps with 185lbs
Set 3 x 8 reps with 225lbs
Set 4 x 8 reps with 245lbs
Set 5 x 8 reps with 265lbs
Set 5 x 8 reps with 285lbs -> drop to 195lbs x 8 reps
*The key here is to pause at the bottom and then press hard to ¾ lockout. Work your way up in weight doing sets of 8. Finish with a drop set once you hit a weight where you know if you go up again you won’t get 8 reps.
Incline Dumbbell Press
I used a neutral grip here (palms facing in) because it felt better on my shoulder - FYI.
Set 1 x 6 reps with 60lb
Set 2 x 6 reps with 70lbs
Set 3 x 6 reps with 80lbs
Set 4 x 6 reps with 90lbs
Set 5 x 6 reps with 95lbs
*Bring the weight down and pause in the stretch position without resting (continue to flex pecs) for a 2 second count before pressing back up.
Machine Flyes
Set 1 x 20 reps with 130lbs
Set 2 x 20 reps with 130lbs
Set 3 x 20 reps with 130lbs -> drop to 90lbs x 8 reps + 10 second isohold
*High reps here today. Finish with a drop set followed by a 10 second isohold at the midpoint of the rep range.
Dips
I used an assist machine to allow for a good stretch at the bottom - FYI.
Set 1 x 8 reps with assistance
Set 2 x 8 reps with assistance
Set 3 x 8 reps with assistance
*Sink down deep and pause for a 2 second count on each rep to get a great stretch before pushing back up.
Cable Rear Delts
Set 1 x 20 reps with 20lbs
Set 2 x 60 reps with 30lbs
*The first set is just a warm-up. Set 2 is actually an extended set whereby you get about 15-20 reps, rest 20 second, go again to failure with perfect form, rest 20 seconds, go again, etc until you reach 60 total reps.
Over-&-Back Presses
Set 1 x 10 reps with 80lbs
Set 2 x 10 reps with 80lbs
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 80lbs
*Pump these reps out non-stop. See the video below for a demonstration and explanation on the training technique.
Here is a video:
[youtube=https://www.youtube.com/watch?v=JFDPMqzniws]
V-Bar Pushdowns
Set 1 x 10 reps with 150lbs
Set 2 x 10 reps with 150lbs
Set 3 x 10 reps with 150lbs
Set 4 x 10 reps with 150lbs
Set 5 x 10 reps with 150lbs
*The key here is to pump out the reps and only take a 10-15 second break between sets.
Seated Overhead Triceps Extensions
Set 1 x 15 reps with 70lbs
Set 2 x 15 reps with 70lbs
Set 3 x 15 reps with 70lbs
*The key here is to keep your elbows back and get a good stretch on your fully pumped triceps. Hold the weight in the stretched position at the end of each set for a good 15 seconds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=UI3TkqTUG00]
That concluded this primary chest, shoulder and triceps workout.
Train hard!
Mark
