“Today’s
preparation determines tomorrow’s achievement” ~ Unknown
It's not Monday (aka National Chest Day) but, it's time for me to get my chest & triceps workout in! After coming off of taking about a month off from training to rest some injuries, I’ve spent this week and will continue next week to condition my body for the stress about to be put on it as I prepare for the upcoming 2012 IFBB Men’s Physique season.
We have decided to go with moderate weights and higher reps; but, we’re still looking to come close to failure by the end of each set. To keep intensity high we are using a “I go, You go” philosophy to keep our rest time as short as possible while maintaining strict form to prevent further injury. We were able to finish this workout in under 30 minutes excluding the time used for warm up. If we reached failure prior to hitting the rep goal the weight was slightly reduced until the goal was hit. This workout, should you decide to give it a try, will help increase your muscular endurance while also helping you achieve hypertrophy.
Warm Up
Treadmill 10 min 3% inc 2.5 mph
Cable external rotation 10 x 15 x 3
Cable internal rotation 10 x 15 x 3
Standing rotator cuff rotations 5 x 15 x 3
Working Sets
Circuit (3 sets of 12-15 reps)
1. Hammer Strength Inc Press Single Arm
2. Hammer Strength Inc Press
3. Hammer Strength Wide Chest
4. Hammer Strength Wide Chest Single Arm
5. Plyo Push Up w/ Clap
Circuit (3 sets of 12-15 reps)
1. Cable Rope Overhead Tricep Extension
2. Rope Tricep Extension
3. Reverse Tricep Pushdowns
4. Single Arm Tricep Pushdown
Circuit (2 sets of 20 reps)
1. Single Leg Standing Calf Raise
2. Calf Press Toes Pointed Out
3. Calf Press Toes Pointed In
4. Calf Press Toes Straight
This workout should keep your heart rate up and you chest and triceps pumped. If you need a quick change up from your typical routine I promise this workout won't disappoint.
Bobby Ashhurst
www.mynutrifit.com
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