10 min cardio warm up
Wide grip bench 145lbs 3 x 3
Board presses 175lbs 3 x 3 (2-board)
Floor presses 4 x 12 x dead stop KB rows 4 x 10
3 way flies 3 x 10/10/10
Band pushdowns x 60
10 min cardio cool down
[youtube=https://www.youtube.com/watch?v=e2yYRgyrPs4]
[youtube=https://www.youtube.com/watch?v=YKCqi1kUXLA]
[youtube=https://www.youtube.com/watch?v=nvNuSV9ZuMw]
[youtube=https://www.youtube.com/watch?v=iHqXYtX7bJA]
Training at the compound a week ago made me realize how weak my triceps are and how I've become shoulder dominant. Picked CJ's brain with a few things but figuring out movements where I am loading my triceps and full extending out.
Dave suggested light band push downs 2-3 times a week. Start with 60/80/100 reps and then work your way up. I went down to a mini orange band so I can isolate and focus the triceps and not have my shoulder hunched over or doing some of the work.
Adding:
Board presses 2-4 board
Mini orange band pushdowns
SSB tricep extensions (light)
Pause floor presses (emphasizing lockout)
