This is the primary chest workout that I performed Tuesday morning at 4:30am at Kirkland Gold’s Gym. Once again I added some triceps work at the end. Exercise programming was courtesy of my coach, John Meadows.
Banded Decline Hammer Press
I added these bands to each side of the Hammer Decline: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 10 reps with 45lbs each side + bands (warm-up)
Set 2 x 8 reps with 70lbs each side + bands (warm-up)
Set 3 x 8 reps with 90lbs each side + bands (warm-up)
Sets 4 thru 7 x 8 reps with 115lbs each side + bands
*The key is to create a high intensity contraction via the addition of bands. Warm up to a good weight and remember to flex hard for a 1 second count on each rep in the contracted position. 4 total working sets.
Incline Barbell Presses
Set 1 x 6 reps with 185lbs (feeder set)
Set 2 x 6 reps with 225lbs (feeder set)
Set 3 x 6 reps with 245lbs
Set 4 x 6 reps with 265lbs
Set 5 x 6 reps with 275lbs
Set 6 x 6 reps with 285lbs
*Don’t lock and don’t touch your chest with the bar. Constant tension for 4 total working sets.
Incline Dumbbell Press
Set 1 x 6 reps with 100lbs
Set 2 x 6 reps with 110lbs
Sets 3 and 4 x 6 reps with 120lbs
*Use a slight angle on the bench. Get a good stretch at the bottom and flex at the top. Use perfect form. Go up in weight unless you hit a weight in which you think your form will be compromised if you go heavier on the next set. 4 total working sets.
Dips
Set 1 x failure (15 reps) with bodyweight only
Set 2 x failure (13 reps) with bodyweight only
*Tuck your chin into your chest, let your elbows flare out, and work the bottom half of the movement. 2 working sets to failure.
V-Bar Pushdowns Superset w/Close Grip Push-ups
Do a warm-up or two if needed to get to a heavy weight for the push-downs.
Sets 1 thru 4 x 10 reps with 160lbs (V-Bar Pushdowns)
Immediately followed by…
Set 1 thru 4 x failure with bodyweight (Close Grip Push-ups)
*On the V-Bar Pushdowns flex at the bottom on each rep. On the Close Grip Push-ups simply place your hands slightly inside shoulder width and push to failure.
That concluded this primary chest with triceps finisher workout.
Train hard!
Mark
