June 22 - Chest

Goal

Chest day copied forward from June 15, but upgraded from “light stomach day” back into a real upper-chest + chest-thickness session.

Main win:

Beat one clean target without grinding: incline 85 × 11+, flat DB 45 × 10, or pec fly 100 × 9.

Rules for today

• Do the ✅ exercises first. Accessories are optional, not mandatory.
• Presses: stop 1 rep before ugly reps. No shoulder-dump reps.
• Rest 2 min on presses; 60–90 sec on flys/accessories.
• If flat DB feels unstable after incline/pec work, lower the load and win on clean reps.
• 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 ramp sets on Flat Dumbbell Chest Press or Incline Press.
• First working set should feel smooth, not like a test.

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Flat Dumbbell Chest Press ✅

Visual: MuscleWiki cached closest match — incline dumbbell press.

!320

!320

How: Shoulder blades tucked, elbows ~45°, slow controlled lower, press up smoothly without banging dumbbells together.

Target today: Build from 35s into 45s if stable. Aim for 45 × 10 only if the first two sets feel clean.

Progress goal: Last chest day hit 45 × 9 on a light/recovery day. Today’s win is 45 × 10 clean or more total clean reps at 40–45.

Today’s note: Set 4 is optional. Only do it if your pressing still feels clean.

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Assisted Barbell Incline Chest Press ✅ — upper chest priority

Visual: MuscleWiki cached match — incline barbell bench press.

!320

!320

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

Target today: 75–85 × 8–12. If 85 feels crisp, test 85 × 11–12. Only touch 95 if everything feels excellent.

Progress goal: June best is 95 × 10 from June 02, but recent best is 85 × 10. Today’s realistic progression is 85 × 11+.

Today’s note: If you start with incline before flat DB, do not judge flat DB against fresh numbers.

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Machine Pec Flys ✅ — controlled chest squeeze

Visual: MuscleWiki cached closest match — incline chest fly.

!320

!320

How: Slow stretch, slight elbow bend, squeeze chest at the middle. Keep shoulders down; do not turn it into a front-delt movement.

Target today: 70–85 × 12–15, then optional 100 × 8–9 if form stays clean.

Progress goal: Last chest day hit 100 × 8. Beat it with 100 × 9 or get cleaner higher-rep work at 85.

Today’s note: This is the pump/shape lift. Clean stretch + squeeze beats heavier sloppy reps.

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Optional Accessories

Cable Pull Downs — triceps pressdown

Why optional: Pressing already hits triceps. Add only if elbows feel good and you have time.

Target today: 45–50 × 10–12, clean lockout, no shoulder shrugging.

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Single Arm Tricep Extensions

Why optional: Good arm finish, but skip if elbows feel cranky or session is already long.

Target today: 20 × 10–12 each side with strict control.

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Skip Today

Lateral Cable Raises ❌

Why skip today: Great for shoulder width, but this belongs on Shoulders + Arms. Don’t dilute chest day.

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Rope Curl ❌

Why skip today: Not chest. Save biceps for Pull/Arms.

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Seated Chest Press ❌

Why skip today: Redundant after flat + incline + flys. Only add if you skip one main press and still want easy machine chest volume.

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After workout note

If you finish Flat DB + Incline + Flys, that counts. Accessories are gravy. The priority is clean chest work and one small progression.

June 15 - Chest June 02 - Chest