The following details my secondary chest, triceps, abdominals & calves workout from Sunday morning at Eastside Gym in Redmond. I’m going back to hitting all major body parts twice/week from now until my next competition in June. I trained alone and here is what I did…
Machine Flyes
Set 1 x 12 reps with 120lbs
Set 2 x 12 reps with 120lbs
Set 3 x 12 reps with 120lbs
*The key here is to hold the contraction and flex your pecs as hard as possible for a 2 second count on each rep. Drive a ton of blood into your pecs.
Bench Press
I used a fat bar like this: https://www.elitefts.com/american-fat-bar.html.
Set 1 x 5 reps with 225lbs
Set 2 x 5 reps with 225lbs
Set 3 x 5 reps with 225lbs
Set 4 x 5 reps with 225lbs
Set 5 x 5 reps with 225lbs
*I normally shy away from barbell presses on secondary workouts, but my goal here was to simply train explosively without heavy weight. The key is to stop short of lock-out to save your elbow joints and take only 45 second rest breaks. Focus on controlling the weight down to your chest and then driving it explosively to ¾ lock-out.
Pronate Grip Dumbbell Flyes
Set 1 x 12 reps with 30lbs
Set 2 x 12 reps with 30lbs
Set 3 x 12 reps with 30lbs
*Focus on a good stretch across your upper pecs by keeping your palms in a pronate position the entire time.
Superset: Cable Rear Delts & Stretch Push-ups
Cable Rear Delts x 15 full & 15 partial reps with 15lbs each side
Immediately followed by…
Stretch Push-ups x 15 reps with bodyweight
*Hold the contraction for a split second on the first 15 reps on the cable rear delts and then pump the remaining even if they become partials. I performed the stretch push-ups with my feet elevated while pressing between two benches so I could sink down and get a good stretch. Adding rear delts just makes the pump that much better. Perform the superset for 3 rounds.
Superset: Triceps Pushdowns & Rope Crunches
Triceps Pushdowns x 20 reps with 110lbs
Immediately followed by…
Rope Crunches x 10 reps with 160lbs
*I used a straight bar for the pushdowns and focused on contracting hard in the flexed position until my form was compromised, at which point I pumped out the remaining reps. I alternated with rope crunches because it’s a good way to get in some abdominal work while stretching my triceps in the process. I did the superset for 3 rounds.
Seated Overhead Extensions
I used an older Paramount Machine here – FYI.
Set 1 x 12 reps with 170lbs
Set 2 x 12 reps with 170lbs
Set 3 x 12 reps with 170lbs
*The key is to keep your elbows back to allow for a good stretch and then finish each set by holding the weight in the stretched position for a 15 second count.
Seated Calve Raises
Set 1 x 20 reps with 2 plates
Set 2 x 15 reps with 3 plates
Set 3 x 10 reps with 4 plates
*Pause for a split second at the bottom and the top (stretched and flexed position) on each rep. Finish your final set with 8 partials out of the stretched position.
That concluded this secondary chest, triceps, abs and calves workout.
Train hard!
Mark
