The following details my primary chest and shoulder workout from this past Tuesday morning. I trained at 4:45am at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows.
Flat Dumbbell Presses
Set 1 x 14 reps with 50lbs (warm-up)
Set 2 x 12 reps with 60lbs (warm-up)
Set 3 x 10 reps with 70lbs (warm-up)
Set 4 x 15 reps with 95lbs
Set 5 x 12 reps with 95lbs
Set 6 x 9 reps with 95lbs
*Use a traditional grip like you would for bench press. The key here is to pause for 1 second at the bottom (stretch) and then flex for a 1 second count at the top (contract). This is harder than you may think if done correctly. Choose a weight in which you can get 15 reps and stick with it for 3 working sets. It’s okay if you lose reps on your last two sets as I did, but don’t deviate from the prescribed form.
Incline Barbell Press
Set 1 x 6 reps with 135lbs (feeder set)
Set 2 x 6 reps with 225lbs (feeder set)
Set 3 x 6 reps with 245lbs
Set 4 x 6 reps with 255lbs
Set 5 x 6 reps with 265lbs
*The key here is to train explosively. Bring the bar to about 1-2 inches off your chest and press to ¾ lock-out. Maintain constant tension and drive up explosively.
Decline Smith Press
Set 1 x 10 reps with 135lbs (feeder set)
Set 2 x 10 reps with 245lbs
Set 3 x 10 reps with 245lbs
Set 4 x 9 reps with 245lbs
Set 5 x 8 reps with 245lbs -> drop to 205lbs x 8 reps -> drop to 155lbs x 14 reps (failure)
*The key here is to use a weight in which 10 reps is tough, then do 4 sets with it. It’s okay if you lose some reps along the way, but finish with a drop set on your 4th set. Only push to ¾ lock-out and pump these reps.
Cable Crossovers
Set 1 x 15 reps with 60lbs + 10 partials
*Stretch hard and flex on each rep for 1 second. Once you hit 15 reps immediately do 10 partials.
Dumbbell Side Laterals
Set 1 x 15 reps with 20lbs (warm-up)
Set 2 x 8 reps with 35lbs
Set 3 x 8 reps with 35lbs
Set 4 x 8 reps with 35lbs
*The key here is to use perfect form. Make these reps hard. Only rest for 30 seconds between sets to make them burn.
Cage Press
Set 1 x 5 reps with 135lbs (warm-up)
Set 2 x 6 reps with 155lbs
Set 3 x 6 reps with 155lbs
Set 4 x 6 reps with 155lbs
Set 5 x 6 reps with 155lbs
Set 6 x 6 reps with 155lbs
*Set the pins in a cage to eye level. Use a weight in which you can drive up explosively after pausing at the bottom on each rep like a rest/pause. Keep rest breaks to 45 seconds or less on these.
Bent Over Rear Laterals (cable)
Set 1 x 25 reps with 20lbs
Set 2 x 25 reps with 20lbs
Set 3 x 25 reps with 20lbs
*Set the pulley to the lowest position, bend at the waist and perform rear laterals. I prefer to simply grab the cables without handles attached. Ensure you get a good contraction on each rep and finish by holding the cables in the stretched position for a 15 second count on each set. These should burn!
That concluded this chest and shoulder workout.
Train hard!
Mark
