Go Heavy or Go Home!

My Workout Today.  Chest & Triceps

I love lifting (heavy) weights.  I strength train 4 times a week (Chest/Triceps, Back/Biceps, Legs, Shoulders, and I fit in Abs twice a week), and do 1 hour of cardio 3 times a week.  I've learned that doing too much cardio was hindering my strength gains and I wasn't getting the results I wanted.  Below is my Chest/Triceps workout that I did this morning.  I did 3 sets of 10 repetitions for each exercise.  I've also included the weight that I used for each exercise.  Always use a weight that is comfortable for you.  Be sure to challenge yourself with your weight (you want to complete all reps with good form, but feel like you can't continue after the last one).  I rest for 1 minute in between each set.  Remember, ALWAYS start with a warmup (I usually warmup for 3-5 minutes on the elliptical machine), and ALWAYS end with a cool down (I use this time to deeply stretch the muscles I just worked).

Wide Pushups (on toes)
Incline Dumbbell Chest Press (35lbs each dumbbell)
Flat Bench Dumbbell Flyes (20lbs each dumbbell)
Decline Bench Flyes (17.5lbs each dumbbell)
Bench Triceps Dips (I use straight legs & elevate my feet on another bench)
Lying Triceps Extensions with Bar (30lbs bar)
Dumbbell Kickbacks (12.5lbs dumbbell)
Overhead Dumbbell Triceps Extension (30lbs dumbbell)
Cable One-Arm Triceps Extension (15lbs)

I complete my muscle building workout with a teaspoon of L-Glutamine mixed in water (to help with muscle recovery), and a whey protein shake (within 30 minutes of my workout to get optimal benefits).