The following details my chest, shoulder and triceps workout from Sunday morning at Kirkland Gold’s Gym. I trained with Christina. Here is what I did…
Flat Dumbbell Press
Set 1 x 10 reps with 60lbs (warm-up)
Set 2 x 10 reps with 75lbs (warm-up)
Set 3 x 8 reps with 90lbs
Set 4 x 8 reps with 110lbs
Set 5 x 6 reps (failure) with 130lbs
-rest 30 seconds-
Set 6 x 11 reps (failure) with 85lbs
*The goal was to get three solid sets of 8 reps after a couple warm-ups. I failed on my third working set before 8 reps, so I rested about 30 seconds and then went again with a lighter weight to failure.
Here is a video:
[youtube=https://www.youtube.com/watch?v=gynnkHeSoo0]
Machine Flyes
Set 1 x 8 reps with 160lbs
Set 2 x 8 reps with 175lbs
Set 3 x 6 reps (failure) with 190lbs
*Again, aim for 3 working sets of 8 reps while going up in weight each set until you hit failure.
Hammer Strength Incline
Set 1 x 6 reps with 3 plates/side
Set 2 x 6 reps with 3 plates/side -> drop to 2 plates/side x 6 reps
*Kirkland Gold’s Gym has an awkward Hammer Strength incline press, but I used it anyway. Aim for two solid sets of 6 reps with a drop on your second set.
Superset: Kettlebell Rear Laterals & Stretch Push-ups
Kettlebell Rear Laterals x 20 reps with 30lbs
[youtube=https://www.youtube.com/watch?v=5B0pcTBNy8w]
Immediately followed by…
Stretch Push-ups x failure with body-weight
[youtube=https://www.youtube.com/watch?v=8N9HhXeaWY8]
*I elected to perform bent over rear laterals with kettlebells for a different feel today. Aim for 20 reps, even if the last half are more swing reps. Go straight to stretch push-ups and accentuate the negative and the stretched position on each rep. Perform this superset for 2 rounds.
Superset: Seated Side Laterals & Front Presses
Seated Side Laterals x 20 reps with 30lbs
Immediately followed by…
Front Presses x 20 reps with 50lbs
*Work hard here for just two rounds, but go to failure on both exercise each time. Use perfect form for as long as possible on the side laterals and watch the video below for a visual on the front presses.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=pDWrnzKNY-I]
Superset: Close Grip Bench & Cable Overhead Extensions
Close Grip Bench x 7-10 reps with 155lbs
Immediately followed by…
Cable Overhead Extensions x 8-12 reps with 110lbs
*Perform this superset for 3 rounds. Flex hard in the contracted position on close grip bench and accentuate the negative. Move straight to overhead extensions using a narrow, overhead grip with a straight bar and pump out the reps focusing on the stretch.
That concluded this chest, shoulder and triceps workout.
Train hard!
Mark