June 29 - Chest

Goal

Chest day copied forward from June 22 - Chest, cleaned up for today.

Main win:

One clean progression without ego lifting: Flat DB 45 × 11, Incline 95 × 7–8, or Pec Fly 100 × 11.

Rules for today

• Do the ✅ exercises first. Accessories are optional.
• Chest > triceps today. Do not let pressdowns steal energy from pressing.
• Presses: stop 1 rep before ugly shoulder-dump reps.
• Rest 2 min on presses; 60–90 sec on flys/accessories.
• If you start with incline before flat DB, lower flat DB expectations. Pre-fatigue is real.
• 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 light ramp set on Flat DB or Incline 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.

!320

!320

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

Target today: Build from 35s/40s into 45s. If 45s feel stable, beat last week with 45 × 11.

Progress goal: Last chest day hit 45 × 10. Today’s win is 45 × 11 or same reps with cleaner control.

Today’s note: Set 4 is optional. Only do it if 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: 85–95 × 8–12. If 95 feels clean, beat last week’s 95 × 6 with 95 × 7–8.

Progress goal: June best is 95 × 10 from June 02, but most recent was 95 × 6 after fatigue. Today’s realistic win is cleaner reps at 85–95, not a grinder.

Today’s note: If this comes 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 front delts.

Target today: 70–85 × 12–15, then optional 100 × 10–11 if form stays clean.

Progress goal: Last chest day hit 100 × 10. Beat it with 100 × 11, or make 85 feel cleaner and slower.

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 the session is already long.

Target today: 15–20 × 10–12 each side with strict control. Last week had one weird 20-rep set; do not chase junk volume.

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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 22 - Chest June 15 - Chest