6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
ChestIntermediateIsolation
Cable Fly
Standing cable fly with constant tension.
Benefits
- Constant tension through the whole range
- Easy to adjust the angle for upper or lower chest
How to do it
- Step forward, slight lean, soft elbows
- Bring hands together in front of the lower chest
- Let the arms open under control
Common mistakes
- Using the whole body to swing
- Too heavy, so the elbows bend into a press
Starting prescription
- sets
- 3
- reps
- 12–15
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Alternatives
No equipment
Easier
Programs that use it
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time