This is my primary chest and shoulder workout for the week as designed by John Meadows. I trained alone last Sunday at Kirkland Gold’s Gym and therefore changed up the order of a couple exercises. Here is the workout…
Machine Flyes
Set 1 x 10 reps with 90lbs (warm-up)
Set 2 x 10 reps with 100lbs (warm-up)
Set 3 x 10 reps + isohold with 130lbs
Set 4 x 10 reps + isohold with 140lbs
Set 5 x 10 reps + isohold with 150lbs
*The key here is to flex as hard as possible in the contracted position of each rep for a 2 second count. Also, after your tenth rep hold the weight at the midpoint of the rep for a 10 second isohold.
Flat Smith Press
I opted for the Smith Machine since I didn’t have a training partner to spot me.
Set 1 x 6 reps with 135lbs (warm-up)
Set 2 x 6 reps with 225lbs (warm-up)
Set 3 x 6 reps with 275lbs
Set 4 x 6 reps with 295lbs
Set 5 x 6 reps with 305lbs
Set 6 x 6 reps with 315lbs -> drop to 225lbs x 6 reps -> 135lbs x 15 reps (failure)
*Stop at ¾ lockout on each rep and come right back down doing sets of 6 reps. Finish with a drop set whereby you go to failure on your final drop.
Slight Incline Dumbbell Press
Set 1 x 10 reps with 100lbs
Set 2 x 10 reps with 100lbs
Set 3 x 10 reps with 100lbs
*Sets of 8 and press to ¾ lockout.
Banded Machine Press + Over-And-Backs w/Band
The machine I used was unilateral, so I attached the following band to each side and also used the same band for the over-and-backs:
https://www.elitefts.com/pro-mini-resistance-band.html
Set 1 x 8 reps with 70lbs (each side) + band -> 10 over-and-backs
Set 2 x 8 reps with 70lbs (each side) + band -> 10 over-and-backs
Set 3 x 8 reps with 70lbs (each side) + band -> 10 over-and-backs
*Take these to lockout and flex your pecs hard for 2 seconds on each rep. Go immediately and perform 10 over-and-backs after each set of machine presses.
Dumbbell Side Laterals
Set 1 x 10 reps with 35lbs
Set 2 x 10 reps with 35lbs
Set 3 x 10 reps with 35lbs
Set 4 x 10 reps with 35lbs -> drop to 25lbs x 10 reps -> 20lbs x 10 reps
*Make sure the reps on all sets are ultra-strict and finish your fourth set with a drop set.
Rear Delt Machine
Set 1 x 20 reps with 110lbs
Set 2 x 15 reps with 125lbs
Set 3 x 12 reps with 135lbs
Set 4 x 9 reps with 140lbs
*Flex your rear delts hard for a split second on each rep. Pyramid up in weight and down in reps.
Ground Base Hammer Strength Shoulder Press
Set 1 x 15 reps with 45lbs each side
Set 2 x 12 reps with 70lbs each side
Set 3 x 10 reps with 90lbs each side
*I held the weight standing and pressed one arm at a time, alternating until I hit the prescribed reps. This exercise was not a part of John’s program today.
That concluded today’s primary chest and shoulder workout.
Train hard!
Mark
