May 27 - Chest

Goal

Chest size + pressing strength, with extra arm/shoulder width work.

Main win:

Beat Incline 95 × 8 → 95 × 9, then finish with clean chest pump work.

Rules for today

• Strength first, pump second.
• Presses: stop 1 rep before ugly reps. No shoulder-dump reps.
• Hypertrophy work: controlled 2–3 sec lowering, full stretch, hard squeeze.
• Rest 2–3 min on presses; 60–90 sec on flys/arms.
• For size: if you cannot hit the target reps cleanly, keep the weight and add reps next time.
• Log actual Weight/Reps in the empty columns.
• Warm-up sets do not need to be logged as working sets.

Warm-up

• 5 min easy treadmill/bike.
• Shoulder prep:
• 10 slow arm circles each way.
• 10 scap push-ups or band pull-aparts if available.
• 1–2 light warm-up sets on Dumbbell Chest Press.
• First working set should feel smooth, not like a max attempt.

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Flat Dumbbell Chest Press

Visual: MuscleWiki cached closest match — incline dumbbell press.

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How: Shoulder blades tucked, elbows ~45°, lower under control, press up hard without banging dumbbells together.

Target: 35 × 10–12, then 40 × 8–10 for 3 sets.

Progress goal: Last time the 40s fell from 10 → 7 → 5. Win today is tighter form + more total reps at 40. If you hit 40 × 10 on all 3 top sets, try 45s next chest day.

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Assisted Barbell Incline Chest Press

Visual: MuscleWiki cached match — incline barbell bench press.

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How: Upper chest bias. Keep chest high, shoulder blades back, controlled touch/near-touch, drive up without flaring elbows too hard.

Target: 75–85 × 10–12, then 95 × 8–9.

Progress goal: Beat the current PR: 95 × 8 → 95 × 9. If 95 feels heavy, get cleaner 85 × 12 first.

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Machine Pec Flys

Visual: MuscleWiki cached closest match — incline chest fly.

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How: Slow stretch, slight elbow bend, squeeze chest at the middle. Do not turn this into a shoulder movement.

Target: 70 × 12, 85 × 10–12, 85 × 10–12, then 90 × 8–9 if clean.

Progress goal: Beat monthly target: 90 × 8 → 90 × 9. If 90 is sloppy, stay at 85 and own the reps.

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Cable Pull Downs

Visual: MuscleWiki cable tricep pushdown article · Cable tricep exercises.

Why: Triceps = bigger arms and stronger lockout on presses.

How: Elbows pinned, shoulders down, full extension, controlled return. No body swing.

Target: 40–45 × 10–12. If it feels strong, one set at 50 × 8–10.

Progress goal: Last good monthly best was 50 × 13. Work back toward 50+ with cleaner reps.

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Single Arm Tricep Extensions

Visual: MuscleWiki cable tricep exercises.

How: Keep upper arm still. Full stretch, full lockout, no twisting.

Target: Use 15 until all sets are 10–12 clean. Only use 20 if reps stay controlled.

Progress goal: Rebuild from last time: 20 × 5 was too heavy for hypertrophy. More clean reps beats ego weight here.

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Lateral Cable Raises — Optional Width Finisher

Visual: MuscleWiki cached closest match — dumbbell lateral raise.

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Why: Wider look. Side delts make chest/arms look bigger from the front.

Do only if shoulders feel good after pressing. Slow reps, lead with elbows, no swinging.

Target: 15–20 × 10–15.

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Rope Curl — Optional Arm Size Finisher

Visual: MuscleWiki bicep exercises.

Why: Chest day already hits triceps. Add quick biceps work if you want bigger arms without making this a full arm day.

Target: 50–60 × 8–12, clean squeeze.

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Skip Today

Seated Chest Press ❌

Visual: MuscleWiki machine chest exercises.

Skip by default. You already have two presses + flys. Add it only if you skipped one of the main presses and still want chest volume.

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After workout note

If pressing strength drops hard again, next chest day reduce one accessory and keep more gas for presses.

If chest pump is good but strength is flat, keep weights steady and add reps before chasing load.

If elbows/shoulders feel beat up, keep triceps lighter next time and bias pec flys/cable work.

May 18 - Chest