CHEST: FRIED by FLYES

Dr. Pain · 12-11-2002, 01:37 PM

Disclaimer: This is an intermediate/advanced W/O....reduce volume while maintaining intensity and/or try this at your own risk

On another board, I suggested and posted a W/O off ALL FLYES...as an alternative or break to pressing or Combination W/O's

I used 3 sets of 6-7 exercises as an example, use your imagination and create your own W/O, but try to target the chest differently with each exercise.

Who can name the most types of Flyes?

Anyway....needing to rest a deflicted elbow......my partners and I did this yesterday......and we are freaking sore today!

RI = Follow the leader during an exercise, set up time between exercises, Total W/O for 3 people 36 minutes

Because it's flyes, a bigger stretching and contracting exercise.....several light warm-up sets are recommended

1) Decline bench (slight 15 degrees) cable flyes, 12, 12, 10, 10, 8, 8 reps, progressive w8's, 6 sets including 2 warmups

2) Low incline bench (10-15 degrees) cable flyes, 12, 10, 10, 8, 8.....progressive w8's

3) Seated bench cable flyes at pec level (literally making a pec dec out of the cable apperatus., pull the seat forward for a better stretch) 12, 10, 10, 8, 8....and incresaing w8 each set of course

4) Swiss Ball DB flyes.......3 sets 12, 10, 8 increasing w8.

HOLD ALL CONTRACTIONS FOR A SPLIT SECOND, REMEMBER TO BREATH!

That's all!

DP

Scotty the Body · 12-11-2002, 04:10 PM

I love flies, I WILL TRY THIS ONE DR. P!!

twarrior · 12-11-2002, 04:24 PM

I've also heard that cable fly crossovers from low to high will work the lower pec's. Is that true??

**Jodi** · 05-23-2003, 07:34 AM

Bump for Brad

12-11-2002, 01:37 PM	#1
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	CHEST: FRIED by FLYES Disclaimer: This is an intermediate/advanced W/O....reduce volume while maintaining intensity and/or try this at your own risk On another board, I suggested and posted a W/O off ALL FLYES...as an alternative or break to pressing or Combination W/O's I used 3 sets of 6-7 exercises as an example, use your imagination and create your own W/O, but try to target the chest differently with each exercise. Who can name the most types of Flyes? Anyway....needing to rest a deflicted elbow......my partners and I did this yesterday......and we are freaking sore today! RI = Follow the leader during an exercise, set up time between exercises, Total W/O for 3 people 36 minutes Because it's flyes, a bigger stretching and contracting exercise.....several light warm-up sets are recommended 1) Decline bench (slight 15 degrees) cable flyes, 12, 12, 10, 10, 8, 8 reps, progressive w8's, 6 sets including 2 warmups 2) Low incline bench (10-15 degrees) cable flyes, 12, 10, 10, 8, 8.....progressive w8's 3) Seated bench cable flyes at pec level (literally making a pec dec out of the cable apperatus., pull the seat forward for a better stretch) 12, 10, 10, 8, 8....and incresaing w8 each set of course 4) Swiss Ball DB flyes.......3 sets 12, 10, 8 increasing w8. HOLD ALL CONTRACTIONS FOR A SPLIT SECOND, REMEMBER TO BREATH! That's all! DP

12-11-2002, 04:10 PM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I love flies, I WILL TRY THIS ONE DR. P!!
	Cool

12-11-2002, 04:24 PM	#3
twarrior Male-37 Join Date: May 2002 Location: Florida Posts: 132 Photos: 3	I've also heard that cable fly crossovers from low to high will work the lower pec's. Is that true??
	Weight lifting is like " Mind over Matter". If my body doesn't mind---the weight doesn't matter!!!!!

05-23-2003, 07:34 AM	#4
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Bump for Brad
	Essence EFA

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