CHP day 71: Forearms 7.5lbs x 10 x 1
17 views · Published 6 June 2016 · 0:41 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Upper Push-ups ; seated row machine [bw X 25 ; row X 2 min hard] X 5 sets -- Hit the 20 push-ups, then do the rowing for 2 min for 5 rounds -- Goal: Under 14 min. NOTES "Completed in 14:36." Dbell rows -- leaned over on a bench or on the dbell rack (M15) X 12 X 4 sets per arm -- keeping it on the higher end for reps so weight isn't so heavy to strain lower back. NOTES "Did not attempt because had been picking up boxes all morning, was concerned about back." Tricep pressdowns 2011 tempo 80 X 10 90 X 9-12 X 4 sets NOTEs "Felt fantastic, great pump." Chest down Incline bench dumbbell curls (simultaneous) 2011 tempo 15s X 9-12 X 4 sets Forearms on a bench dbell wrist curls ; superset with wrist extensions -- do NOT roll weight down fingers. We want just wrist movement here today [W(M11) X 10 ; same weight X rep max] X 4 sets -- reps may drop quickly after first set. That's ok, hold good form.
