For Your Day · Weightlifting

1. Chest Day

Type: Weightlifting ·  Format: Chest day with trainer Ryan Hughes · Sets & reps checklist

Workout Timer

Workout Overview

Use this checklist to track each working set for your chest day. Check off sets as you complete them and increase weight only while keeping solid form.

Bench Press

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps
  • Set 5 — 6 reps

Decline Bench Press

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Incline Dumbbell Press

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 8 reps
  • Set 4 — 8 reps

Dumbbell Flyes

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Machine Chest Press

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Pec Deck

  • Set 1 — 12 reps
  • Set 2 — 12 reps
  • Set 3 — 12 reps
  • Set 4 — 12 reps

Suggested Use

Warm up thoroughly with lighter sets before starting these working sets. Use a spotter or safety arms for heavy presses.

Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.

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