WOD: Crushing Skulls & Bones

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Add Muscle On Those Triceps Using This Skull Crusher Variation

My FlexFriday workout. Presses, shoulders and arms. ‘cause it’s Friday and we be flexing. Been adding some skull crushers on the smith machine. I keep the movement nice and slow not to kill my elbows.

Skull crushers on smith machine with ghost rider

Workout: Crushing Skulls & Bones, Fri 7-Aug-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Build up to work sets
  • Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Shoulder Press: 3 x 10 reps

B. BB Bench Press: 3 x 10 reps

C. Cable (low) Shoulder Lateral Raise & Front Raise superset w/ handles: 4 x 8 reps (3.0.1.0)

D. DB Preacher Hammer Curls (2 pump at top) w/ fat grips: 4 x 8 reps (3.0.1.0)

E. Skull Crushers w/ smith machine: 5 x 8 reps (3.0.1.0)

F1. DB Alternating Bicep Curls: 6 x 10 reps↑
F2. Tricep Dips: 6 x 10 reps

G1. Cable (low) Bicep Curls 3-way superset w/ bar: 3 x 8³ reps (3.0.1.0)
G2. Cable (high) Tricep Extensions 3-way superset w/ rope: 3 x 8³ reps (3.0.1.0)

Work. Train. Devour.

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