CHP Day 44: ARMS
16 views · Published 11 May 2016 · 2:03 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Chest and touch arms Slight incline Bench dbell hybrid fly-press -- see document for a vid 2-3010 tempo 40lbs X 10 50lbs X 8-10 X 4 sets -- vid wasn't a great angle but it looks like you have the right idea. Adding the slight incline today. Just one click up is fine. 3 Motion cable fly -- No Poliquin's - note for me -- see doc. Basically like what Flex does but cables set at a chest level height [W(M15) X 12 ; same weight X 10 ; same weight X rep max] X 4 times NOTES I can do 50lbs x 10 for the high to low cable fly and for the middle set, but cannot do one rep low to high. Had to drop all the way to 20lbs x 10 for the low to high. Should I start at a lighter weight altogether? Dips -- today focus on using chest as much as possible (Rather than focusing on triceps) W(M10) X 8-10 X 4 sets ARMS -- Short and sweet On a cable machine you're going to (with a short bar attachment -- that works best) superset tricep pressdowns, with tricep overheads, then drop the cable and do a low cable curl (2 handed) and then reverse low cable curl (2 handed) 2011 tempo on everything but the rev curl, on that we want the squeeze and hold at top to be a little longer, so closer to 2012. [85lbs X 14, 60lbs X 10, 85lbs X ~10, 50lbs weight X ~8] X 2 sets [95lbs X 12-14, 65lbs X 8-10, 95lbs X ~8-10, 55lbs weight X ~6-8] X 2 sets -- this means we need to strengthen your brachialis and the long head of your tricep quite dramatically. NOTES Cable Curl: 45lbs, reverse curl 20lbs
