Day 1 of 4 · Incline, press, fly, triceps
Chest & Triceps
~58 min · 5 min warm-up first · every set to failure, good form on the last rep
Offline — showing your last synced weights. Sets save on this phone and sync later.
- 1Done
Smith Machine Incline Bench Press
3 × 6–10 · rest 3:00 · RIR 0–1 · tempo 2-1-1-1
kg on the machine
Slow and controlled reps.
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Set kg Reps Done - 2Done
Dumbbell Bench Press
3 × 6–8 · rest 2:00 · RIR 0–1 · tempo 2-1-1-1
kg per dumbbell
Slow and controlled reps.
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Set kg Reps Done - 3Done
Machine Chest Fly (Pec Deck)
3 × 10–20 · rest 2:00 · RIR 0–1 · tempo 2-1-1-1
kg on the machine
Slow and controlled reps; control the eccentric.
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Set kg Reps Done - 4Done
Rope Press Down
4 × AMRAP (aim 8–15) · rest 1:30 · RIR 0–1 · tempo 3-1-1-1
kg on the stack
Slow and controlled reps. Double rope or any bar attachment.
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Set kg Reps Done - 5Done
Overhead Rope Tricep Extension
3 × 10–20 · rest 2:00 · RIR 0–1 · tempo 2-1-1-1
kg on the stack
Start with a weight you can control.
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Set kg Reps Done - 6Done
Kneeling Rope Crunch
3 × 10–20 · rest 2:00 · tempo 2-1-1-1
kg on the stack
Drop weight each set.
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Set kg Reps Done