CHP Day 40: Tricep overheads 65lbs x 11 x 1
24 views · Published 6 May 2016 · 0:29 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Touch chest and Arms -- slowly working up arm volume here. Flat Bench dbell hybrid fly-press ; superset with push-ups -- warm-up as approriate 2-3010 tempo [45lbs X 12 ; bw X 10-12] [50lbs X 9-11 ; bw X 10-12] X 4 sets NOTES 45lbsx 12; bw x 6 35lbs x 12; bw x 6 35lbs x 11; bw x 7 3 Motion cable fly -- see doc. Basically like what Flex does but cables set at a chest level height [25lbs X 12-14 ; same weight X 10-11 ; same weight X rep max] X 3 times -- no change on weight, just focus on form and getting that big stretch back, initiating with chest, and hitting maybe one or two more reps. Dips -- focus on triceps 2010 tempo Bodyweight X 10-12 X 4 sets -- make sure you get low enough. You should be able to put a piece of paper between forearm and bicep and have it hold there at the bottom tricep cable overhead extension replacement for skull crushers 30lbs x 10 35 X 10 x 3 sets NOTES 75lbs x 10 x 1 (felt like a superhero) 70lbs x 10 x 1 65lbs x 10 x 1 -- I think you did this the way I wanted last week, but to be sure, hands should be pronated and you should be facing away from the machine. 1.5 Seated Incline bench dumbbell curls (simultaneous) 1011 tempo on halves 2011 tempo on fulls 15s X 8 X 2 sets 20s X 4-6 X 3 sets Reverse curls (use a straight bar) supersetted with cross body dumbbell hammer curls for brachialis (see video on document I sent out) 4011 tempo on reverse curls; 2012 on hammer curls [30 X 8 ; 15 X 4-5] X 2 times [35 X 6-8 ; 15 X 4-5] X 2 times ---Yes, superset means go directly to next movement. So do the reverse curls, then right after pick up dbells and start the hammers. Rest as per normal between each set (so after the hammers, rest before starting the next set of reverse curls) ----- if time------------------------- Dbell farmer's walk with Fat gripz W(M~60 steps) X 60 steps X 4 sets -- squeeze grip and walk. -- try to do a turn at the 30 step mark and then come back the way you came. Makes it much harder on your grip. "Not enough time, did not do the farmers walk or the finger pull-ups." Finger pull-ups -- supinated grip. Very short range of motion (like an inch), you extend fingers, then contract them. Working finger flexors/grip. Should really blow up your forearms bw X rep max X 4 sets -- (or static hold see below) --basically it's get into a chin-up positiion, then lower grip (just like you lower weight on the wrist curls down your finger, same sort of motion here), then squeeze hand. Might be that forearms are blown here. People tend to have trouble with this when we first start. So even a static hold is good. -- https://www.youtube.com/watch?v=bgnb4ykdelc
