The following details my primary chest and shoulder workout from this past Tuesday morning at Kirkland Gold’s Gym. I was training alone, but I always say it’s better to train alone than to train with someone who lacks motivation. The cool part was looking through my printed workouts and finding a note from 16 year old daughter - Maddie!
Decline Dumbbell Presses
Set 1 x 12 reps with 50lbs (warm-up)
Set 2 x 12 reps with 60lbs (warm-up)
Set 3 x 12 reps with 70lbs (warm-up)
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 120lbs
*Do not lockout on these and pause for a 1 second count at the bottom on each rep.
Incline Barbell Press
Set 1 x 8 reps with 135lbs (feeder set)
Set 2 x 8 reps with 185lbs (feeder set)
Set 3 x 8 reps with 245lbs
Set 4 x 8 reps with 245lbs
Set 5 x 8 reps with 245lbs
Banded Hammer Press
I used the horizontal Hammer Chest Press Machine and wrapped this band around each of the handles and under the bench: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html
Set 1 x 8 reps with 2 plates each side
Set 2 x 8 reps with 2 plates each side
Set 3 x 8 reps with 2 plates each side
*The key here is to take 3 seconds to lower the weight and explode up. Hold the contraction for a 1 second count at the top. Train explosively!
Stretch Pushups
I simply placed 35lbs dumbbells on the ground to elevate my hands for a stretch.
Set 1 x failure (18 reps) + 10 partials
*Make sure you go to absolute failure and then do partials out of the bottom to completely finish off your pecs.
Dumbbell Side Laterals Superset w/Over-and-Back Presses
Dumbbell Side Laterals x 15 reps with 25lbs
Immediately followed by…
Over-and-Back Press x 8 reps with 115lbs
*These are going to burn, especially by the 4th round. Yes, I did 4 rounds of the above superset. I had to drop the over-and-back press to 95lbs to get all 8 reps on my final round – FYI.
Rear Dumbbell Laterals/Swings
Set 1 x 30 reps with 45lbs
Set 2 x 30 reps with 45lbs
Set 3 x 30 reps with 45lbs
*I chose to lay face down on an incline utility bench set to about 45 degrees. On these you simply keep your arms straight and swing the dumbbells out about 6 inches on either side. Hinge at the shoulder joint and really focus on only using the rear delts.
That concluded this primary chest and shoulder workout.
Train hard!
Mark
