Tonight was chest and shoulders. My training partner joined me at the flyes and was able to film that exercise. This entire six-exercise workout was designed by my coach John Meadows.

Flat Dumbbell Press

  • Set 1 x 10 reps with 60 pounds (warm-up)
  • Set 2 x 10 reps with 70 pounds (warm-up)
  • Set 3 x 10 reps with 90 pounds (warm-up)
  • Set 4 x 10 reps with 100 pounds (first working set)
  • Set 5 x 10 reps with 110 pounds
  • Set 6 x 10 reps with 120 pounds

The key here is to get a good stretch and only go to ¾ lockout. Lower the weight slowly and create as much tension on the pecs as possible. Do this by attempting to flex them as hard as possible during the eccentric portion of the movement. You won’t be able to use as much weight, but it’s intense if you get the feel for it.

Incline Barbell Press

  • Set 1 x 6 reps with 135 pounds (feeder set)
  • Set 2 x 6 reps with 185 pounds (feeder set)
  • Set 3 x 6 reps with 225 pounds (first working set)
  • Set 4 x 6 reps with 245 pounds
  • Set 5 x 6 reps with 265 pounds

The idea here is to work the middle portion of the exercise to keep constant tension on the chest. Stop within two inches of your chest and only go to ¾ lockout. Ideally, you will lower the weight under control and then be as explosive as possible on the concentric portion of the movement. I didn’t have a spotter so I stayed conservative with the weight and maintained explosiveness.

Incline Flyes with Chains

John actually called for partner assisted resistance flyes, but because I wasn’t sure if my training partner would make it in, I set my mind on flyes with chains. This is something I saw Date Tate do while training with him at elitefts™. This was my first time attempting this exercise and it was awesome because they force you to work hard at the top and contract the pecs with force.

  • Set 1 x 10 reps with 2 chains each side (feeder set)
  • Sets 2 through 5 x 8 reps with 3 chains each side (4 sets of 8 reps)

Machine Press

  • Set 1 x 8 reps with 255 pounds
  • Set 2 x 8 reps with 270 pounds
  • Set 3 x 8 reps with 295 pounds -> DROP -> 8 reps with 190 pounds + 15 partials

Using a chest press machine, I did sets of eight until the third set. After the eight reps I did a drop set, plus another 15 reps out of the stretched position.

Machine Rear Laterals and Band Face Pulls

These really lit up my rear delts. The machine rear laterals are to done with a 1-second flex in the contracted position, immediately followed by face pulls using a band.

  • Sets 1 through 4 x 15 reps with 140 pounds (machine)
    Supersetted with…
  • Sets 1 through 4 x 20 reps with band (face pull)

The key is to keep your elbows high and really focus on hitting the rear delts.

Seated Dumbbell Press

  • Sets 1 through 3 x 12 reps with 65 pounds

I didn’t want to go heavy on these so I used a 3-second descent on the negative, stopped at ¾ lock-out to increase time under tension and keep rest breaks to 45 seconds.