Chest

June 15 - Chest

Updated Jun 15, 2026 05:16 PM

Goal

Light chest day because stomach hasn’t been feeling great. Copy the useful June 02 structure, but make it easier: lower load, fewer hard sets, no grinding.

Main win:

Leave feeling better than you arrived: clean chest pump in ~25–35 min, RPE 6–7, no nausea spiral.

Rules for today

Keep everything 2–3 reps in reserve. No maxing, no PR chasing.
If stomach feels off during warm-up: do 2 sets per exercise and leave.
If any set makes you feel queasy: stop the exercise, walk 2 min, then either go lighter or call it.
Rest 90–120 sec 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 — gentle

3–5 min easy walk/bike, nasal-breathing pace.
10 slow arm circles each way.
1–2 very light warm-up sets on Flat Dumbbell Chest Press.
Skip caffeine/preworkout intensity today if stomach is still weird.

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Flat Dumbbell Chest Press ✅ — light first lift

Visual: MuscleWiki cached closest match — incline dumbbell press.

!320

How: Shoulder blades tucked, elbows ~45°, slow lower, smooth press. Do not brace so hard you upset your stomach.

Target today: 25–35 × 8–12. Start at 25 or 30. Only use 35 if it feels easy and stable.

Progress goal: Not a progression day. Win is clean reps and leaving energy in the tank.

Set	Prev Weight	Weight	Prev Reps	Reps
1	35	30	10	12
2	30	35	10	12
3	30	45	10	9
4	25	0	15	0

Today’s note: Sets 1–3 are enough. Set 4 is optional only if you feel good.

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Assisted Barbell Incline Chest Press ✅ — easy upper chest

Visual: MuscleWiki cached match — incline barbell bench press.

!320

How: Chest high, shoulder blades back, controlled touch/near-touch, smooth drive. No breath-holding grind today.

Target today: 65–75 × 8–10. If 75 feels heavy, stay at 65.

Progress goal: Previous top was 95 × 10, but ignore that today. This is maintenance/pump work.

Set	Prev Weight	Weight	Prev Reps	Reps
1	75	75	10	10
2	85	75	10	12
3	85	85	12	10
4	95	0	10	0

Today’s note: Do 2–3 sets. No 95 today unless you magically feel perfect — and even then, probably don’t.

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Machine Pec Flys ✅ — controlled pump

Visual: MuscleWiki cached closest match — incline chest fly.

!320

How: Slow stretch, slight elbow bend, squeeze chest at the middle. Keep torso relaxed; don’t strain.

Target today: 60–75 × 10–15. Smooth reps only.

Progress goal: Previous best was 90 × 10. Today’s win is a good chest squeeze without systemic fatigue.

Set	Prev Weight	Weight	Prev Reps	Reps
1	70	70	10	15
2	85	70	10	15
3	85	85	10	12
4	90	100	10	8

Today’s note: 2–3 sets. Set 4 is unnecessary today.

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Cable Pull Downs

Why mostly skip today: Triceps are not worth extra fatigue when your stomach is off. Pressing already covered enough.

If extra time and stomach is fine: 2 easy sets at 35–40 × 10–12.

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

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Single Arm Tricep Extensions

Why skip today: Too accessory-heavy for a light stomach day.

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

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Lateral Cable Raises ❌

Why skip today: Good for width, but save it for Shoulders + Arms. Today is just chest maintenance.

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

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Rope Curl ❌

Why skip today: Not chest, not needed.

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 a very easy machine set.

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

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After workout note

If you finish only Flat DB + Incline + 2 sets of Flys, that counts. Don’t turn a light day into a punishment workout.

June 02 - Chest