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3/25/2014 5:44:41 PM - Mark Dugdale
Chest & Shoulders 3.23.14

Training on Sunday mornings for chest and shoulders at Eastside Gym as part of John Meadows’ Executioner Program. Here is what the workout included…

Machine Press

Eastside has this really old Paramount chest press that I had never used before. It turned out to have an awesome feel and was a great piece of equipment!

Set 1 x 12 reps with 110lbs (warm-up)
Set 2 x 12 reps with 130lbs (warm-up)
Set 3 x 8 reps with 150lbs (warm-up)
Set 4 x 8 reps with 180lbs
Set 5 x 8 reps with 190lbs
Set 6 x 8 reps with 200lbs

*I kept going up in weight and did full range reps, locking out and flexing hard in the contracted position. I could tell the stack wasn’t going to be enough weight so I performed the eccentric portion of each rep with a 3 second count to make it more difficult.

Incline Barbell Presses

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

*I didn’t touch my chest, nor did I lock out on these to ensure constant tension. Also, lower the weight in a controlled fashion and then explode up as hard as possible on each rep.

Flat Barbell Bench Press + Chains

I did the same as on incline in terms of reps and not locking out, however I did allow the bar to touch my chest and paused for a split second on each rep.

Here are the chains I used: Chains Complete Set

Set 1 x 6 reps with 145lbs + 2 chains each side (feeder set)
Set 2 x 6 reps with 185lbs + 2 chains each side (feeder set)
Set 3 x 6 reps with 205lbs + 2 chains each side
Set 4 x 6 reps with 225lbs + 2 chains each side
Set 5 x 6 reps with 245lbs + 2 chains each side

*Explode up, but don’t lock out on these.

Machine Flyes

Sets 1 thru 3 x 12 reps with 140lbs

*Flex your chest hard in the contracted position on each rep for 1 second; don’t simply hold the weight.

Dumbbell Side Laterals

Set 1 x 15 reps with 20lbs (warm-up)
Sets 2 thru 4 x 12 reps with 40lbs

Hammer Strength Shoulder Presses

Sets 1 thru 3 x 10 reps with 1 45lb and 1 25lb plate each side

*The key here is to lower the weight for a full 5-second count on each rep of every set. Flex your delts hard as you lower the weight to create as much tension as possible.

Bent Over Rear Dumbbell Laterals

Sets 1 thru 3 x 20 reps with 30lbs

*Bend at the waist and perform full range reps with dumbbells.

That concluded this chest and shoulder workout!

Train hard,
Mark Dugdale

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