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12/3/2014 6:04:40 PM - Mark Dugdale
Chest & Shoulders 11.30.14

Here is the primary chest and shoulder workout that I did this past Sunday. I’m back into a new 12 week program by my coach, John Meadows. I trained alone, so I had to limit the weight on a few exercises.

Incline Dumbbell Press

Set 1 x 10 reps with 70lbs (warm-up)
Set 2 x 10 reps with 80lbs (warm-up)
Set 3 x 10 reps with 90lbs (warm-up)
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 120lbs -> drop to 80lbs x 8 reps -> drop to 60lbs x 8 reps

*I used a slight angle on these. Once you get to a tough set of 8; perform a massive drop set.

Incline Bench 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

*Stop short of touching the bar to your chest and press to ¾ lock-out before coming right back down. Work up to a weight that’s difficult to get all six reps and then stop.

Machine Press

I used a cable machine for these today. I rarely use this piece of equipment, but they felt great today and facilitated an awesome contraction! This is what the machine looked like:



Sets 1 through 3 x 10 reps with 120lbs each side

*Use a full range of motion getting a good stretch and flexing as hard as possible in the contracted position. I stretched my pecs hard for 30 seconds between each set by sinking into the bottom position on a dip apparatus.

Machine Rear Delts
Sets 1 through 3 x 20 reps with 110lbs

*Flex each rep for a split second in the contracted position and rest for only 45 seconds between sets.

Dumbbell Side Laterals

Set 1 x 10 reps with 30lbs
Set 2 x 10 reps with 35lbs
Set 3 x 10 reps with 40lbs

*After each set do 10 over-and-backs with this: elitefts™ Pro Mini Resistance Band.

Seated Dumbbell Press

Set 1 x 8 reps with 60lbs
Set 2 x 8 reps with 65lbs
Set 3 x 8 reps with 70lbs

*The key is to lock each rep out and flex your shoulders for 1 second.

That concluded this chest and shoulder workout!




Train hard,
Mark Dugdale


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