Chest

June 02 - Chest

Updated Jun 02, 2026 05:43 PM

Goal

Short targeted chest day. Keep the useful chest work, skip the extra arm/shoulder fluff.

Main win:

Clean chest stimulus in ~35–45 min: Flat DB Press + Incline Press + Pec Flys.

Rules for today

Do the ✅ exercises only unless you unexpectedly have extra time.
Presses: stop 1 rep before ugly reps. No shoulder-dump reps.
Rest 2 min on presses; 60–90 sec on flys.
Warm-up sets do not need to be logged.
Log actual Weight/Reps in the empty columns.

Warm-up — short

3–5 min easy treadmill/bike.
10 slow arm circles each way.
1–2 light warm-up sets on Flat Dumbbell Chest Press.

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Flat Dumbbell Chest Press ✅

Visual: MuscleWiki cached closest match — incline dumbbell press.

!320

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

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

Progress goal: Last time you hit 40 × 10 / 10 / 10. Win today is repeat clean 40s; if all 3 top sets are strong, next chest day can test 45s.

Set	Prev Weight	Weight	Prev Reps	Reps
1	35	35	10	10
2	40	30	10	10
3	40	30	10	10
4	40	25	10	15

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Assisted Barbell Incline Chest Press ✅

Visual: MuscleWiki cached match — incline barbell bench press.

!320

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

Target today: 75–85 × 8–12. Only go to 95 if the 85s feel crisp.

Progress goal: Previous best target is still 95 × 9, but short-day priority is clean upper-chest reps, not grinding.

Set	Prev Weight	Weight	Prev Reps	Reps
1	75	75	10	10
2	85	85	11	10
3	85	85	10	12
4	95	95	4	10

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Machine Pec Flys ✅

Visual: MuscleWiki cached closest match — incline chest fly.

!320

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

Target today: 70 × 12, then 85 × 10–12. Optional 90 only if form stays clean.

Progress goal: Beat 85 × 10 → 85 × 11 before chasing 90.

Set	Prev Weight	Weight	Prev Reps	Reps
1	70	70	12	10
2	85	85	10	10
3	85	85	8	10
4	85	90	10	10

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Skip Today

Cable Pull Downs ❌

Why skip today: Triceps are useful, but this is a short targeted chest session. Pressing already hits triceps enough.

If extra time: 2 quick sets at 40–45 × 10–12.

Set	Prev Weight	Prev Reps
1	40	10
2	40	10
3	50

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Single Arm Tricep Extensions ❌

Why skip today: Too accessory-heavy for the time limit. Save elbows/energy.

Set	Prev Weight	Prev Reps
1	20	10
2	20	9
3	15	10

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Lateral Cable Raises — Optional Width Finisher ❌

Why skip today: Good for width, but not chest-targeted. Do this on Shoulders + Arms.

Set	Prev Weight	Prev Reps
1	15	10
2	20	10
3	15	10

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Rope Curl — Optional Arm Size Finisher ❌

Why skip today: Not chest. Easy cut.

Set	Prev Weight	Prev Reps
1	60	10
2	60	10
3	60	10

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Seated Chest Press ❌

Why skip today: Redundant after flat + incline + flys. Add only if you skip one main press and still want chest volume.

Set	Prev Weight	Prev Reps
1	40	10
2	40	10
3	30	10

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After workout note

If you only finish the 3 ✅ exercises, that is enough today. Don’t “make up” skipped accessories with rushed sloppy sets.

May 27 - Chest