CHP Day 121: CableFly 30 x 7 x 4
34 views · Published 27 July 2016 · 1:15 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Chest and back -- slow concentrics Dips -- today focus on using chest as much as possible (Rather than focusing on triceps) 3120 tempo bw + 20lbs X 5 X 4 sets NOTES: "could not get 5 reps on the last set. Got four." Dips Bw+45lbs x 5 x 4 Slight incline Bench dbell hybrid fly-press -- see document for a vid 3120 tempo 60s X 5-6 X 4 sets --nasty tempo Cable fly ; superset with push-ups -- Set cable low and fly upward (e.g. the hardest version)-- No Poliquin's - note for me 3121 tempo on the flyes [30 X 7-10 ; bw X rep max] X 4 sets -- hit tempo on flyes. Slow pull-ups (tempo: 4131) superset with Chin-ups BW x 4 x 2; BW x 3-4 x 5 BW x 3 x 2 BW x 2 x 1 Weighted ring Chin-ups 25lbs x 4 x 4 Did not do anything below this line. This was before I posted the FB question." ----------------------------------------------------------- Lat pulldowns,-- pull outward and then lean back at bottom and pull toward sternum 4121 tempo W(M9) X 7-8 X 4 sets --check tempo Single cable one arm lat pulldowns - alternate arms, 3121 tempo 75 X 6 X 2 sets per arm 85 X 5-6 X 2 sets per arm SALP - straight arm lat pulldown -- see 'Exercises intro' document. 2111 tempo 40 X 15 X 2 sets -- toasting off lats here
