The following details my primary chest and shoulder workout from Monday night. I trained at Kirkland Gold’s Gym with my bride and we followed a program designed by my coach, John Meadows.
This workout was 3 days after getting some work done on my pecs – specifically the Graston Technique. I was fairly black and blue the day afterwards and my pecs were still slightly sore. I’ll likely write a future article on Elitefts regarding my experience with the technique. I’m planning on getting it done every week for the next 2 months.
Here is the workout…
Machine Press
Set 1 x 8 reps with 110lbs
Set 2 x 8 reps with 150lbs
Set 3 x 8 reps with 170lbs
Set 4 x 8 reps with 210lbs
Set 5 x 8 reps with 250lbs
Set 6 x 8 reps with 270lbs
Set 7 x 8 reps (failure) with 290lbs
Set 8 x 7 reps (failure) + 5 partials with 290lbs
Set 9 x 6 reps (failure) + 5 partials + 10 second isohold with 290lbs
*Work up in weight doing sets of 8 reps with a hard flex at the top on each rep. Once you hit failure do that same weight again to failure for set 2, but also add in 5 partials out of the stretched position. On your final set go again with the same weight to failure, plus 5 partials, and then have your partner help you push the weight to the top and hold with elbows slightly bent for 10 seconds. Brutal.
Machine Flyes
These were really hard and I felt on edge of tearing something, perhaps from the Graston work I had done.
Set 1 x 20 (failure) reps with 80lbs
Set 2 x 17 (failure) reps with 80lbs
Set 3 x 14 (failure) reps with 80lbs
*Find a weight in which you hit failure at 20 reps. This is a lot of reps, so chose your weight wisely especially considering you need to hold and contract your pecs as hard as possible in the contracted position for a 1 second count on each rep. Stay with the same weight and go to failure on the next two sets doing as many reps as you can.
Incline Dumbbell Press
Set 1 x 13 reps (failure) with 70lbs
Set 2 x 12 reps (failure) with 75lbs
Set 3 x 10 reps (failure) with 80lbs
*The goal here was to select a weight in which you fail at 10 reps. I went too light and had to go up a bit on the next two sets. My chest felt better and stronger on this exercise; I suspect from having done the Graston work.
Dips and Pushups Superset
Dips x 12 reps (failure) with bodyweight
Immediately followed by…
Pushups x 10 reps (failure) with bodyweight
*Perform the superset for 2 rounds and go to failure on both rounds of each exercise.
Dumbbell Side Laterals
Set 1 x 30 reps with 17.5lbs
Set 2 x 30 reps with 17.5lbs
Set 3 x 30 reps with 17.5lbs
*Standard dumbbell side laterals, but for really high reps and take only 60 seconds rest between sets. The third set can be summed up in one word – Fire!
Seated Smith Press
Set 1 x 13 reps (failure) with 135lbs
Set 2 x 10 reps (failure) with 145lbs
Set 3 x 8 reps (failure) with 150lbs
*Bring the bar to the top of your chest and press it all the way up. The main thing is a full range of motion and sets to failure.
Wide Grip Seated Cable Row
Set 1 x 20 reps with 80lbs
Set 2 x 20 reps with 80lbs
Set 3 x 20 reps with 80lbs
*Use a wide grip and keep elbows up and flex your rear delts on each rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=A-7TZ5GP8lQ]
That concluded this chest and shoulder workout.
Train hard!
Mark
