Yes that’s right! All those words that most crossfitters hate. Isolation, curls, guns, the pump, body building style. I think that every crossfitter needs a bit of this in their training regime. Yes this includes the girls as well.
Firstly, I’m going to list some bro session routines you can add into your workouts. Then, I will explain what benefit you’ll get from it.
Here is one…
This is done as a super set:
- 5 flat barbell bench press (choose a weight you could get 8 reps on)
- 10 db incline chest press
- 20 flat db chest flys
rest around a minute or so after you complete all movements back to back, do 4 total rounds.
Here is another….
- 4 sets of 6 reps flat axle bar bench press, these should be heavy sets of 6.
- 4 sets of 6 reps flat db chest press. The same as above, make these challenging.
You will then superset these 2 movements:
- 12 db chest flys into 15-20 strict push ups. Do 4 sets of the superset.
Another cool thing about this is the next time you do it, make the bench into an incline; the next time you could make it all decline movements… Hey bro!
Oh this one…..
Alternating mins for 30 mins:
- 5 each leg barbell front rack lunges
- using the same bar, 10 under hand barbell bent over rows 3. 30 second handstand hold. This one is more of a full body bro session. Nothing wrong with that.
What about this one…..
This is a full body routine that Arnie used when he first started lifting weights.
Yeah I’m pretty sure he got good results from it.
Do 4 sets of 10 reps on each movement; build on the weights, the last set should always be a very hard set.
- 4 x 10 back squats
- 4 x 10 db incline chest press
- 4 x 10 strict pullups. If you can’t do strict pull ups do body rows instead.
- 4 x 10 behind the neck strict press (start light on these) 5. 4 x 10 (strict) barbell bicep curls 6. 4 x 15 weighted sit ups.
- Bicep curls (21s)
- 12 db lateral raise
- 12 db front raise
Superset, 4 total sets.
- Db seated shoulder press, 5 sets (15,12,10,8,6) increase the weights each set 2. Seated lateral raises, 4 sets of 12 3. Single arm db or kb snatch: 4 sets, 10 per side and pause at the top of the movement.
- Seated db cleans: 4 sets of 12. Try to keep moving quickly on these, choose the right weight. (This is like a seated bicep curl into a strict press.
- Standing barbell bicep curls
- Close grip strict push ups
- This isn’t a very long one, but it will get your arms pumped.
- Do it ‘for time’ keep all sets unbroken, start with the empty bar.
How often should I be doing this? On top of all the volume you’re doing, 1-2 times per week will be fine. No need to get carried away here. Always focus on good technique and full range of motion.
What could I use this for? How will it benefit me?
You can use this for a number of reasons.
- De-load weeks
- Rehab. Sometimes slowing the movements down will help you achieve that.
- Learning how to use the right muscle groups will transfer over to the big compound lifts. A little bit of Isolation.
- You will get stronger.
- AND…. Yes you will look good. I know performance, performance, performance. But we all want to look good at the same time right?!!
I hope these routines can come in use. A couple here are full body routines, some are mainly upper body focussed. I have been incorporating this sort of training of late for my own personal use, as well as for my clients.
Try to earn these sort of work outs. Start with a strength session involving 1-2 of the bigger/compound lifts, then get a 10-20 minute metabolic conditioning session in, this is a fancy way of saying ‘Get Your Heart Rate Up.’ Then finish on a 20 or so minute ‘Bro Sesh.’
Also, with some of the more pressing routines here, I would advise you to add in banded face pulls and pull aparts. Use them in your warm up or in some of the earlier working sets. Sets of 15 are good. This is essential for good shoulder health.
If any of these routines take longer than that, there is obviously way too much Chit Chat nonsense going on.
Have fun! 😉
By: Matt Jones, InnerFight Performance Coach