CHP Day 37: Hybrid fly press
57 views · Published 3 May 2016 · 0:46 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Chest and touch arms Flat Bench dbell hybrid fly-press -- see document for a vid -- https://www.youtube.com/watch?v=XP6ynp7QwhM&app=desktop -- just skip to about 1 min in 2-3010 tempo 25lbs X 8 superset with 10 push-ups 50lbs X 8 superset with 10 push-ups 55lbs x 6-8 X 4 sets superset with 5 push-ups Poliquin flyes 4020 tempo 10lbs X 10 12.5 X 8-10 X 3 sets "Did not do. Don't understand how to do these or what they do." Dips -- today focus on using chest as much as possible (Rather than focusing on triceps) W(M10) X 8-9 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. [W(M15) X 12-14, same weight X 10, same weight X ~10, same weight X ~8] X 4 sets
