CHP Day 51: Dbell Hybrid Fly Press
50 views · Published 18 May 2016 · 0:33 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Chest and touch arms Dips -- today focus on using chest as much as possible (Rather than focusing on triceps) 25lbs(M10) X 8 30lbs(M8) X 6-7 X 4 sets NOTES http://www.youtube.com/watch?v=mrfAaEctTMc Slight incline Bench dbell hybrid fly-press -- see document for a vid 2-3010 tempo 45lbs X 10-12 X 4 sets 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 [50 X 10-12 ; same weight X 8-10 ; 20 X rep max] X 4 times NOTES Could barely get 50 x 10 x 1, same weight x 8 x 1 Could barely get 12lbs x 10 x 1. Lowered to 35lbs x 10 x 1 x 2, same weight x 8 x 1 x 2, 12lbs x 8 x 2 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 NOTES Could only do 70lbs x 10, 60lbs x 6, 48lbs x 10, 24lbs x 8 x 1 70lbs x 14, 65lbs x 6, 95lbs x 10, 48lbs x 10 x 1 I use the rope for triceps because it feels much better then the straight bar on my left elbow. When I hold the black knobs at the end it is much easier. Also, when I press the knobs TOGETHER while doing tricep overheads, it is much easier. Is that allowed? I did the curls standing. -- No changes, because notes on form: -- on the pressdowns, go a little slower coming back up. Hold tension in your tris as you do so. --bicep curls looked fine for the most part. Just make sure you get to basically full extension at the bottom (you may need to drop weight slightly). You get there on some reps, but not on others. Also, you do a preacher, that's fine, but I just do it standing with the cable set at the bottom of the machine. -- Reverse, same as my last comment above with standing and putting the cable at the bottom of the machine.
