Chest/Triceps/Shoulders (Heavy Duty) by Tony Wilder of T-Wild Training

This type of training should only be utilized by those that have a minimum of 1 year training experience.  BE SMART about all your training!  Do your very best NOT to allow your EGO to control what you will do that day in the gym!

Flat Dumbbell Press:  Depending on your knowledge of your body you can either warm up with a weight that is rather easy to you or you can go to the level that I like to jump right into.  You know your body best so warm up how you feel necessary before taking this type of training on!  The following training weights are in reference to what I use so they will definitely change for what you will be utilizing but it's what will KICK MY ASS so keep that in mind when you chose your own weight level!  Another thing to keep in mind is that I've been training for just under 19 years now so my body is well in tune with many types of training including 'Heavy Duty' type training.

Set #1:        105 lbs        Reps:    10 to 15
Set #2:        120 lbs        Reps:    10
Set #3:        140 lbs        Reps:    as many as possible!!!  I shoot for no less than 6 and do my very best to reach 10.
Set #4:        120 lbs        Reps:    failure!!!!!

Note:  Rest periods will range from one minute up to two minutes depending on how heavy your previous set was.  Get in tune with your body to know just how much rest you will need to hit the next set with as much power as you can possibly muster.

Incline Dumbbell Press:  This is going to be fun!  :)  After resting at least a full two minutes and perhaps even up to three minutes before you take on the incline press after you have completed flat press.  You are going to hit three different angles and what's cool about this is that you can either start at a low degree such as 35 and move up to 55 or start at 55 and go down to 35 it is totally up to you but keep in mind that if you start at the bottom you wont have much left for the higher angle which is far more difficult.  I prefer to start at the top and move down since it is harder to push weight at 55 degrees than at 35...especially if you do flat bench first.  Now if you have decided to do the incline first then of course you will be able to use heavier weights and even start at the lower angle and move up to the more difficult degree.  As I've said so many times in the past CHANGE is GOOD and you can take everything I write and change it to fit what YOU desire!  ALWAYS remember that NOTHING that I write is 'TRAINING LAW' and can always be modified.  Key word here is 'modify' which seems to get lost far to often in so many training programs.  Ok, now lets get to the actual training of the incline press.  To make this even more intense I will only rest about 10 seconds between sets and when I'm feeling really strong I will bust right into the next set just as quickly as my partner can drop the bench to the lower level while I keep the same weight.  But usually I have to do drop sets so that I can achieve a decent amount of reps.  Believe me this will KICK YOUR ASS!!!

Set #1:        @55 degrees        75 lbs        Reps:    10                    minimal rest
Set #2:        @45 degrees        65 lbs        Reps:    08 to 10           minimal rest
Set #3:        @35 degrees        55 lbs        Reps:    failure               rest two minutes
Set #4:        @45 degrees        65 lbs        Reps:    failure               -

Note:  What I like to do is start with the palms facing the mirror and as I push the weight up I will turn my hands so that the palms end up facing each other at the top while bringing the dumbbells together.  A great way to change it up is to simply keep the palms facing in towards the body or towards the mirror.  Keep in mind that if you decide to keep the palms facing the body, as if doing flies, you will soon realize that it is far more intense and you may have to lower the amount of weight used.

Pec Deck, Super Set w/bench dips:  This will definitely blitz your pecs and tri's extremely well.  Something you can try in the future or even now if you really want to tear the chest apart is to do full body dips instead of the bench dips.  But keep in mind you are going to need some excellent nutritional intake after this work out and any other work out of mine that you take on.  Do your best to get a post work out shake in your body upon completing the training.  What I normally take in is a shake with a minimum of 40 grams of protein both slow and fast burn, 10 grams of glutamine, 6-8 grams of creatine (if I'm not supplementing with a delivery type creatine supp at the time) and 60 to 70 grams of carbs.  I currently weigh in at 178 lbs so adjust your ratio's on protein and carbs accordingly.  What I like to do on the pec deck is to not use the seat but stand with my legs bent slightly pushing my back into the pad so that I avoid leaning forward.  I use an open palm on the handles with the fingers pointing straight out.  Keep the elbows slightly bent and up at the beginning of the movement and bring them down and towards one another as you bring the hands together.  Or you can simply keep the elbows up throughout the entire movement or you could do one arm at a time.  What I like about that is the abdominals really get pulled into keeping the body stable which is a great addition to the movement.  FEEL THE MUSCLES being worked and modify your positioning to get the MOST out of the movement!  With all the exercise I write down I could easily write two pages on each one on how it can be manipulated to change the affect on the muscle and what is more affective but that is boring and I like people to figure things out on their own as well.  What I write is simply a base to begin from and yet to many it is highly advanced and very new for which they may end up using it for quite sometime without any modification.

Pec Deck:
Set #1:        180 lbs        Reps:    12-15        Rest should only last as long as it takes you to get to the dips.

Dips:
Set #1:        body            Reps:    failure        90-120 second rest and repeat, you may take the weight up or down on the pec
                                                                    deck

Note:  Third set is not always necessary but will be totally up to how you feel.  Be in tune with your body because most people simply go through the motions of training and never really get the "Mind Muscle Connection" which is EXTREMELY important.  Plus, you may want to either scale back or drop certain areas of this or any other routine I have written out to fit your needs and what your body can currently handle.  Not everyone can handle this type of training so it is always a good idea to test yourself before stepping into head first with all that you have and end up doing some serious damage.  THINK!  It's better to stop short than to destroy a shoulder or any other joint/muscle which could put you out for months or even years!

Side Lateral and Front Raise w/Front C:  Side lateral and front raise are pretty self explanatory except there is one thing different that I want you to incorporate. :)  I want you to use the dumbbells so that there is continuous tension on the muscles...what I mean is the weight never goes all the way back down to the starting position, keep it slightly above that and take it up just high enough to where the tension at the top is about to release and return to just above the bottom!  Just keep the tension on the muscles and you will be doing it correctly.  I want this technique to be used on both the front raise and the side laterals and you can chose which one you do first.  Another thing is, change the direction of the palm, meaning first rep is with the palm facing in, second rep the palm is facing down, and the third rep the palm is facing up.  You don't have to do the three different reps in that order but do your best to get them all in.  Also, all three movement only counts as one rep. :)  As for the front C, here is the description which you can find listed in another training section as well:  Front C w/dumbells:  One of the smallest yet most intense movements you will ever incorporate into your shoulder routine!  What you want to do here is hold some very lite weights directly out in front of you just below chest level and with the elbows slightly bent. (arms are almost straight out in front of you)  Start with the palms up and do a small half circle (wider than the shoulders)  away and up, back in, until the dumbbells touch again at the top, all the while turning the palms so that they will be facing down when you reach the top.  You will want to be about forehead level at this point and then simply reverse the movement.  To change this up you can keep the palms facing up or down throughout the entire exercise or you can utilize all three styles in one set changing after every 5th rep.  This is a finishing exercise...although, I've been known to throw it in at the beginning and the midpoint of a shoulder routine just for variation.

Shoulders (supersets)
Side Lateral w/dumbbells:
Set #1:                    Weight:    15 lbs            Reps:    20             NO REST, move into the next exercise

Front Raise w/dumbbells:  both arms at once, remember palms in, up, and down counts as one rep  :)
Set #1:                    Weight:    15 lbs            Reps:    6               NO REST, move into the next exercise

Front C:
Set #1:                    Weight:    5 lbs              Reps:    failure        REST!!!  Then do it one more time!!!

KNOW YOUR LIMIT!!!  It's ok to test your current limit but be smart about it!  I've been doing this almost 19 years now and can only remember injuring myself bad enough one time to put me out of commission for a few months and it was simply because I was being a DUMB ASS!!!  Don't let it happen to you because it's very easy to do and you will look back on it rather shamefully.  If something bad does happen do your best to learn from it and MOVE ON...NEVER GIVE UP!!!!!