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11/29/2013 1:35:52 PM - Mark Dugdale
Chest & Shoulders 11.26.13

Still in week two of my 12-week program by John Meadows, here is chest and shoulders…



Decline Dumbbell Press

Set 1 x 8 reps with 60lbs (warm-up)
Set 2 x 8 reps with 70lbs (warm-up)
Set 3 x 8 reps with 90lbs (warm-up)
Set 4 x 8 reps with 100lbs
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 120lbs
*The key here is to get a good stretch at the bottom, but only press to ¾ lock-out to maintain tension on the pecs.

Incline Barbell Press

Set 1 x 6 reps with 135lbs (feeder set)
Set 2 x 6 reps with 185lbs (feeder set)
Set 3 x 6 reps with 225lbs
Set 4 x 6 reps with 245lbs
Set 5 x 6 reps with 255lbs
*Key is to not let the bar touch your chest – stop 2 -3” from touching it. Also, only go to ¾” lockout to ensure constant tension. Training in this manner provides the benefits of occlusion training to the pecs and saves the elbow joints.

Banded Hammer Decline Press

I attached these bands to each arm of the Hammer Iso-Decline Press: EFS Pro Mini Resistance Band

Set 1 x 6 reps with two 45lb plates each arm (feeder set)
Sets 2 thru 5 x 6 reps with two 45lb and one 25lb plate each arm
*On this exercise don’t let the elbows go beyond 90 degrees and press and contract the chest hard on each rep…the bands will help ensure this happens!

Machine Flyes

Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 170lbs
Set 3 x 10 reps with 180lbs

Machine Rear Delts

Sets 1 thru 3 x 25 reps with 130lbs
*Key is to flex the rear delts and hold for a split second in the contracted position. The burn will creep up on you!

Dumbbell Side Laterals

Set 1 x 15 reps with 20lbs (warm-up)
Sets 2 thru 4 x 8 reps + 3-4 cheat reps (three working sets)
*Chose a weight in which you can perform 8 reps with good form and then if needed cheat up another 3-4 reps to complete the set.

Cage Press

Set 1 x 5 reps with 95lbs (feeder)
Set 2 x 5 reps with 115lbs
Set 3 x 5 reps with 125lbs
Sets 4 & 5 x 5 reps with 135lbs
*I set the pins in a cage to about shoulder level. The idea is to train explosively on the concentric portion of the movement. Allow the bar to travel/slide on the rack uprights and slightly duck your head under the weight in the top position, then lower to about chin level in a controlled manner and repeat.

That was it for shoulders today.




Train hard,
Mark Dugdale


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