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2/25/2014 12:41:03 PM - Mark Dugdale
Chest & Shoulders 2.23.14

Sunday morning at 7AM is now my primary chest and shoulder workout day/time. My chiropractor joined me for the workout at Eastside Gym. This is part of the Executioner program by John Meadows and here is what the workout included…



Machine Press

We used a normal Hammer Strength Press for these today.

Set 1 x 10 reps with 45lbs each side (warm-up)
Set 2 x 10 reps with 70lbs each side (warm-up)
Set 3 x 8 reps with 90lbs each side (warm-up)
Set 4 x 8 reps with 115lbs each side (warm-up)
Set 5 x 8 reps with 125lbs each side
Set 6 x 8 reps with 135lbs each side
Set 7 x 8 reps with 145lbs each side

*The key here is to use a machine or a flat Hammer Press performing nice full range of motion reps to get the blood flowing and activate the pecs.

Incline Barbell Press

I did dumbbells for the last several weeks so we now go back to barbell. These are performed without locking out and without touching the bar to your chest. Think constant tension and explosive concentric reps…at least until you get the last couple sets where speed will slow down.

Set 1 x 6 reps with 135lbs (warm-up)
Set 2 x 6 reps with 185lbs (warm-up)
Set 3 x 6 reps with 225lbs (warm-up)
Set 4 x 6 reps with 255lbs
Set 5 x 6 reps with 275lbs
Set 6 x 6 reps with 295lbs

Flat Barbell Presses w/Chains

Set 1 x 5 reps with 135lbs + 1 set of chains (warm-up)
Set 2 x 5 reps with 225lbs + 2 sets of chains
Set 3 x 5 reps with 235lbs + 2 sets of chains
Set 4 x 5 reps with 245lbs + 2 sets of chains
Set 5 x 5 reps with 245lbs + 2 sets of chains

*The key here is to rest-pause these on your chest for s split second before driving up explosively without locking out. I love chains because the help facilitate explosiveness and force you to work hard all the way through the concentric portion of the movement. Here are the chains I used: Chains Complete Set

Incline Flyes with Manual Resistance

I put a 45 bumper plate under one end of a flat utility bench so the incline isn’t significant. As normal do 10 reps with a weight and then drop down and do another 5 reps with your partner adding manual resistance from the contracted (top) position until about 1/3 of the way down. Fight against your partner contracting the pecs hard on these last 5 reps.

Sets 1 & 2 x 10 reps with 55lbs + drop to 35lbs x 5 reps with manual resistance

Bent Over Rear Delt Laterals w/Dumbbells

Don’t bend quite to 90 degrees at the waist and perform 15-20 full range of motion reps until you can’t get anymore and then do an additional 10 rep swings. These are where you lock the elbows and simply swing the dumbbells out about 6 inches and hinging only at the shoulder joint.

Set 1 x 22 reps with 35lbs + 10 swings
Set 2 x 20 reps with 35lbs + 10 swings
Set 3 x 18 reps with 35lbs + 10 swings

Heavy standing Partial Raises

These are done with your arms in a fixed, nearly locked position. Use straps so you can handle more weight without your grip failing. Swing the dumbbells out to the sides keeping constant tension on the delts.

Set 1 x 20 reps with 65lbs
Set 2 x 20 reps with 70lbs
Set 3 x 20 reps with 75lbs

Seated Overhead Hammer Press

John actually called for these to be done with dumbbells, but I decided to use the Hammer Press today. I actually faced the opposite way (facing the back support), so I could kind of duck my head as I pressed the weight overhead to contract my delts and traps super-hard. These were a great finisher.

Set 1 x 8 reps with one 45lb plate each side (warm-up)
Sets 2 thru 4 x 8 reps with two 45lb plates each side

That concluded this chest and shoulder workout!




Train hard,
Mark Dugdale


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