The following details my main chest, shoulder and triceps workout from Wednesday night at Kirkland Gold’s Gym. Christina was working out with a friend, so I trained solo. The workout was loosely based on a program by John Meadows who I compensate to program a large part of my training. Here is what I did…
Incline Dumbbell Press
Set 1 x 15 reps with 35lbs
Set 2 x 12 reps with 55lbs
Set 3 x 8 reps with 70lbs
Set 4 x 8 reps with 85lbs
Set 5 x 8 reps with 100lbs
Set 6 x 8 reps with 110lbs
Set 7 x 8 reps with 125lbs
* Do these on a very slight incline. Work your way up doing sets of 8. Keep going until you hit a weight that you can barely get 8 solid reps and only press to ¾ lockout to save your joints. I counted this as 3 working sets.
Incline Barbell
Set 1 x 12 reps with 205lbs
Set 2 x 9 reps with 205lbs
Set 3 x 8 reps with 205lbs
Set 4 x 6 reps with 205lbs -> drop to 135lbs x 7 reps
*The goal here was 4 sets of 12 reps, but without a spotter and due to the previous dumbbell presses I fatigued quickly. I opted for a drop on the final set to get in more reps.
Incline Flyes
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 50lbs
*Use a pronate (palms facing away from you) grip on these. Be careful on the stretch!
Machine Rear Laterals
Set 1 x 15 reps with 120lbs
Set 2 x 15 reps with 120lbs
Set 3 x 15 reps with 120lbs
Set 4 x 15 reps with 120lbs
*The key here is to hold the contraction for a 1 second count on every rep.
Superset: Machine Side Laterals & Machine Shoulder Presses
Machine Side Laterals x 10 reps with 90lbs
Immediately followed by…
Machine Shoulder Press x 8 reps with 120lbs
*Pre-fatigue your delts and then smash some presses. Add an isohold on the presses after your last rep by holding the weight at the mid-point for 5 seconds. I performed this superset for 4 rounds.
Reverse Grip Pushdowns
I used individual handles here – FYI.
Set 1 x 15 reps with 100lbs
Set 2 x 15 reps with 100lbs
Set 3 x 15 reps with 100lbs
*Control the rep tempo here and hold the contraction while flexing as hard as possible for a split second on each rep.
Seated Overhead Rope Extensions
Set 1 x 10 reps with 110lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps with 110lbs
*Keep your elbows up high and get a good stretch at the bottom of each rep.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark
