Tonight I trained with Andy, and seeing as my legs feel like they need one more day before squats again, I decided to jump back on the bodybuilding bandwagon for a standard chest and tri's session!
Lately I haven't been doing much isolation training at all. I've simply been more interested in developing my strength and skills for CrossFit, especially increasing my maximum lifts. But I sometimes get the feeling I'm loosing size in my upper body. It could all be in my head, but I really needed to get a good pump on today! Man it felt good.
If you want to try this workout yourself: pick a weight that makes you struggle to finish the 10-12 reps. It should start really hurting around rep 8. Sometimes I prefer a lighter weight/higher reps on the tricep pushdown, as I can keep my form, isolate and contract the tricep better and really feel the burn!
SUPERSET #1 Hammer Strength Flat Press: 1 x 12, 1 x 8, 1 x 6 (increased weight each set) Dumbbell Tricep Extension: 3 x 12
SUPERSET #2 Incline Dumbbell Bench Press: 3 x 10 Cable Tricep Pushdown: 3 x 15
SUPERSET #3 Pec Deck Flies: 3 x 10 Skullcrushers: 3 x 10
SUPERSET #4 Hammer Strength Super Incline Press: 3 x 10 Dips: 3 x 5