CHP day 43: pull-ups 20lbs x 5 x 3
17 views · Published 9 May 2016 · 0:21 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Back Pull-ups bw X 6 bw+20 lbs X 5-8 X 3 sets Single cable one arm lat pulldowns - alternate arms, 3011 tempo 60lbs X 10-12 X 4 sets per arm -- left, right, rest for about 30-45 sec, then back to left. Seal rows -- no barbell rows (note for me) 2011 tempo 45s X 10 50s X 10 55s X 9-11 X 3 sets --form looked good Seated wide grip cable rows ; superset with low cable underhand cable rows [80 X 10-12 ; 80lbs X 10] X 3 sets -- Ok, first part looked great. 2nd part ideally I want you above the cable. So if you had to stay on that machine, like if you stood on the bench for the 2nd part. As for how much time, just enough time to re-set-up and get grip and into position. You rushed a little in the vid, but basically that's what we ant. Your rope climb-- oh ho, I'm just going to program it in now :) bw + 15 lbs X 3 times up the rope Lower back extensions on a roman chair 3011 tempo bw X 10-15 reps X 3 sets Posing comments: Looking good. I think adding mass to your shoulders and arms is probably are biggest priority. Chest and back are a bit ahead of those two areas.
