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12/27/2013 11:02:52 AM - Mark Dugdale
Chest & Shoulders 12.24.13

Christmas Eve and my buddy Chris and I blasted some chest and shoulders. This workout was designed by my coach John Meadows, although I altered it slightly.

Here is the workout…

Incline Dumbbell Press

I just put a 45lb plate under one end of the bench so the incline was very slight.

Set 1 x 10 reps with 60lbs (warm-up)
Set 2 x 10 reps with 70lbs (warm-up)
Set 3 x 8 reps with 90lbs (warm-up)
Set 4 x 8 reps with 100lbs (working set)
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 120lbs
Set 7 x 7 reps with 130lbs
*Get a good stretch and only press to ¾ lock-out. Lower the weight slow to increase tension on the pecs. Keep doing sets of 8 working your way up until you can’t get 8 anymore.

Smith Incline 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 265lbs
Set 6 x 6 reps with 285lbs
*Try doing these explosively, but don’t let the bar touch your chest and don’t lock-out. I kept going up in weight until speed slowed and I could barely get 6 reps.

Flat Barbell Press

Set 1 x 8 reps with 135lbs (feeder set)
Set 2 x 8 reps with 185lbs + 2 chains on each side (feeder set)
Sets 3 thru 6 x 8 reps with 185lbs + 4 chains on each side (4 working sets)
*I touched the bar to my chest on these and then drove the weight up hard. John didn’t call for chains on this, but it I was in the mood and they felt awesome!

Here are the chains: Pair of 5/8 Chains

Here is an easy way to attach them: EZ Squat - Bench Strap Loader (Pair)

Partner Assisted Incline Dumbbell Flyes

Set 1 x 8 reps with 35lbs + partner assist
Sets 2 thru 4 x 8 reps with 45lbs + partner assist
*These are done with your training partner adding resistance about 1/3 of the way up on the concentric portion of the movement.

Machine Rear Laterals Superset w/Dumbbell Side Laterals

These will light up the delts in a big way. The rear laterals are to be done with a 1-second hold in the contracted position. Be sure to choose a dumbbell for side laterals that you can lower in a controlled manner and not swing up.

Sets 1 thru 5 x 15 reps with 140lbs (machine rear laterals)

Supersetted with…

Sets 1 thru 5 x 8 reps with 35lbs (dumbbell side laterals)

That was it for chest and shoulders today!

Train hard,
Mark Dugdale

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