What are Skull Crushers ?
Using an EZ-Curl bar you lay on a flat bench. You extend the bar above the head and lower it down just behind your head and back up. I like to burn it out at the end with some CGBP. Also I must say it is one of my stronger exercises. I can do a 45lb plate on each side as well as adding maybe 10-15lbs more a side. This is not an easy exercise either.
Here is my current routine
Day 1: Chest + Shoulders + Triceps
Exercise Sets Reps
Incline Dumbbell Press 4 4,8.12,12+
Smith Machine Flat Bench Press 4 4,8,12,16+
Cable Crossover 3 10,10,12^
Seated Overhead Dumbbell Press** 3 12,12,12
Alternate Front Dumbbell Raises** 3 12,12,12
Dumbbell Lateral Raises** 3 12,12,12
Reverse Pec Deck Flye 3 10,10,12^
Triceps Dip 4 8,8,10,12^
Machine Overhead Extension 3 10,10,12^
Day 2: Back + Biceps
Exercise Sets Reps
Front Pulldown 4 8,8,10,12^
T-Bar Row 3 8,8,10^
Reverse Grip Bentover Barbell Row 3 10,10,12^
Close Grip Seated Cable Row 3 10,10,12^
Alternating Dumbbell Curl 3 8,8,10^
Machine Preacher Curl 3 10,10,12^
Standing EZ Curl 21s 2 21,21
Day 4: Chest + Shoulders + Triceps
Exercise Sets Reps
Decline Barbell Press 4 4,8,12,16+
Flat Bench Dumbbell Press 4 4,8,10,12+
Smith Machine Incline Press 4 4,8,10,12+
Flat Bench Dumbbell Flye 3 10,10,12^
Bent Over Dumbbell Lateral Raise 3 10,10,12^
Front Cable Raise 3 10,10,12^
Machine Lateral raise 3 10,10,12^
Lying Triceps Extension 3 8,8,10^
Overhead Rope Extension^^ 3 10,10,12^
Rope Pressdown 3 10,10,12^
Day 5: Legs + Biceps
Exercise Sets Reps
Leg Press 4 8,8,10,12^
Hack Squat 3 10,10,12^
Alternating Lunge 3 10 each side
Leg Extension 3 12,12,15^
Lying Leg Curl 3 8,8,10^
Standing Calf Raise 4 12,12,12,12
Standing Cable Curl 4 8,8,10,12^
One Arm Dumbbell Preacher Curl 3 8,8,10^
Two Arm High Cable Curl 3 10,10,12^
^Drop weight slightly on last set and rep to failure ^^ Do these as superset *** Do as tri superset with same dumbbells + Choose heavy weight with which you can barely get 4 reps than reduce each set, rest 2 mins after first set than down 40secs thereafter
I will make another post with my cardio plan and another following with my meal plan