2.22.21 | CHELTS | #DLBDAILY

February 22, 2021 68 Comments

2.22.21 | CHELTS | #DLBDAILY

2/22: CHELTS

1. Med Ball Push-up (Advanced - Stability ball push ups)

  •  3 x max effort (failure)

NOTE: Rest 90 secs in-between 

2. SS* Incline DB Rotational Press / Plate Raise 

  •  4 x 12/10/8/8
  •  4 x 10-12

NOTE: The incline rotational press, you will be internally rotating as you press up and then externally as you come down.  So you will start in your overhand (palms face away) grip, at full extension you will end up in a reverse (palms face you) grip and pinky together. 

3. SS* Flat Bench Fly Press / Seated Lateral Raise

  •  4 x 12/10/8/8
  •  4 x 15/12/10/10

NOTE: The elbows aren't exactly locked in a slightly bent position—there's some opening and closing, but not to the degree you see with a chest-pressing motion. The rationale here is to utilize movements that combine characteristics of both a compound and isolation movement. 

4. SS* Dual Cable Superman Press (Trap Press) / Dual Cable Incline  Facing Low to High Fly

  •  4 x 8-10
  •  4 x fail

NOTE: Using an incline bench, place it between the Cable Cross. Lie facing chest down on incline with handles in both hands, up by shoulders just like a shoulder press. You are just pressing up like a shoulder press, but you are on an angle. Then, transition right into a low to high fly from that same position. 

5. TS* Reverse Cable Fly / Flat cable chest fly/ Decline Push-up (feet on bench) 

  •  4 x 10-12
  •  4 x 10-12
  •  4 x fail

NOTE: position pulley at a setting above you head, makes it easier to do the reverse flys.

 

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