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3/5/2014 6:34:07 PM - Mark Dugdale
Chest & Shoulders 3.2.14

Continuing in the Executioner Program by John Meadows, this is the chest and shoulder workout that I did last Sunday.



Flat Bench Dumbbell Presses

Set 1 x 12 reps with 60lbs (warm-up)
Set 2 x 12 reps with 70lbs (warm-up)
Set 3 x 12 reps with 80lbs (warm-up)
Set 4 x 8 reps with 100lbs (warm-up)
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 120lbs
Set 7 x 8 reps with 130lbs
DROP to 90lbs x 8 reps
DROP to 70lbs x 10-second iso-hold

*Standard flat bench dumbbell press working my way up in weight. Once I hit a weight that was kind of heavy I began doing sets of 8 reps. The final set was a triple drop set with the final drop being a weight I held at the mid-point of the rep and my training partner added tension for a 10-second hold.

Incline Barbell Presses

Set 1 x 8 reps with 135lbs (warm-up)
Set 2 x 8 reps with 185lbs (warm-up)
Set 3 x 8 reps with 225lbs
Set 4 x 8 reps with 255lbs
Set 5 x 8 reps with 285lbs

*Similar to last week, but with 8 reps instead of 6. Don’t touch your chest and don’t lock-out. Use constant tension and control the eccentric while exploding on the concentric.

Flat Barbell Presses

Set 1 x 5 reps with 135lbs + 2 sets of chains (warm-up)
Set 2 x 5 reps with 225lbs + 2 sets of chains
Set 2 x 5 reps with 235lbs + 2 sets of chains
Set 3 x 5 reps with 245lbs + 2 sets of chains
Set 4 x 5 reps with 255lbs + 2 sets of chains

*The idea is to do these explosively. John did reverse banded bench, but I opted for chains as it was easier to set up. I made small jumps in weight until I lost my speed. The key is to pause the bar on your chest during each rep and drive up as hard as possible, stopping short of lock-out.

Machine Fly w/Isotension

Set 1 x 12 reps with 140lbs
Set 2 x 12 reps with 140lbs
Set 3 x failure with 140lbs + 10-second iso-hold

*The key here is to maximize tension and flex your pecs hard in the contracted position of each rep for 1-second. The final set go to failure and then hold the weight in the mid-point while your training partner applies added tension. Fight to hold it for 10-seconds.

Dumbbell Rear Delts

John actually called for machine laterals for rear delts, but the machine at Eastside Gym sucks for this application so I used an incline bench. Lay face down so your chest is supported and work the rear delts.

Set 1 x 25 reps with 30lbs
Set 2 x 25 reps with 30lbs
Set 3 x 25 reps with 30lbs + 10-second iso-hold

*I used full range reps on each set and held the weight in the mid-position for a 10-second iso-hold at the end of the last set.

Standing Side Lateral Raises

Sets 1 thru 3 x 10 reps with 45lbs

*Nothing special on these besides perfect form, so grab a moderate weight and do not swing.

That concluded this chest and shoulder workout!




Train hard,
Mark Dugdale


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