WOD 1/6/13

**Editor's Note: Today's Workout is a guest post from Physique Competitor and S&C Coach, Chris Heskett.  Links to his Facebook page and Tumblr Account, for further information, can be found at the bottom of the page.**


ACCESSORY


Lateral Delts
Leaning 1 arm cable laterals- 3x12 (3 second negative)
Seated DB lateral raise- 3x10
Lateral swings- 1x35, 1x30, 1x25
DB Lateral Pyramid - 1 pyramid will look like light weight, medium, heavy, medium, light for 20 reps a piece. Do this 2 times. Take very little rest inbetween each stage of the pyramid

Arms
Superset 1- 4 sets. 1:30 rest
Close Grip Bench Press or Board Press- Bring the bar down to 2 inches above your chest. warm up until a hard set of 6 reps.
Band Pressdowns- tie a band onto something above your head like a pull up bar. Perform tricep pressdowns for a set of 12 with a hard contraction at the bottom of each rep.
Superset 2- 4 sets. 1:00 rest
Weighted Bench Dips (3 sec negative)- do for sets of 8
Skull Crushers (3 sec negative)- do for sets of 8
Superset 3- 4 sets. 1:30 rest
Standing EZ Barbell Curl (2 sec negatives)- perform for sets of 8
DB Hammer Curl- perform for sets of 10
Superset 4- 4 sets. 1:00 rest
Spider Curls (3 sec negative)- set a bench between 30- 45 degrees. Make sure to  fully extend the elbows and get a full contraction at the top. Do for 8 reps.
Incline Curls (3 sec negative)- set the bench between 45-60 degrees. Get a full stretch at the bottom of the rep. Do for 8 reps.

Abs
Circuit style. Perform 2-4 times
KB Windmills - 8 reps
Full hanging leg raises- as many as possible
Cable Wood chops- 12 reps
Cable Crunch- 12 reps
V ups- 20 reps

Enjoy :)



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