Monday, October 18, 2010

Holy Muscle Failure, Batman!

Just when my muscles were getting used to the killer tri/chest/abs workout my co-worker created two months ago, we switched it up with one I put together. What was I thinking?!?

Well, I was thinking muscle failure actually. The creation of this three part circuit was intended to cause failure for a particular muscle area. I was not expecting it to feel like this. My arms were jiggly at the end of the first set and the skull crushers almost became true to their name.

Here is the workout. It is a circuit, so each exercise should be done right after the other with minimal rest. Rest for a couple minutes at the end of the set. We have been able to make it through the circuit two times in 40 minutes. If you have more time, you could do this 3 times. However, I can tell you that your arms will want to fall off after the second set.

Standard push-ups (as many as you can do)
Supinating dumbbell chest flye (10-15)
Skull crusher back and cross alternating (total of 30 or 15 of each)
Bench press (10-15)

Knee tucks (as many as you can do)
Military push-ups (as many as you can do)
Triceps push-downs (10-15)

Plank (1min)
Wide push-ups
Side Plank (30- 60 sec on each side)
jumping jacks (30)

After doing our other killer workout for two months, I was not expecting this to be that hard. Just doing the push-ups in a different order from our other workout made a BIG difference. I'm a little afraid of my Bi/Back/Abs workout...I hope that one doesn't make me want to throw-up.

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