12d • Weekly Training
💪 CHEST & TRICEPS DAY
DAY 1 OF THE 5-DAY SPLIT
A new cycle starts today. Last cycle closed with Day 5.
Today: CHEST & TRICEPS.
Today's lesson is simple. Press first.
The bench is the main event.
Set up tight, touch the chest, and press every rep with intent.
No bouncing. No half reps. Every set owned.
Triceps finish the session. Short, hard, and done.
📈 TODAY'S BENCHMARK:
BARBELL BENCH PRESS — 4 × 6–8
TODAY'S BENCHMARK.
Feet flat. Shoulder blades pinned.
Touch the chest. Press to lockout.
No bouncing off the chest.
REST 2–3 MINUTES.
TARGET: RPE 8–9.
Track:
WEIGHT
REPS
RPE
Once you own:
8 / 8 / 8 / 8
with strict form on every rep:
ADD 5 LBS.
🏢 COMMERCIAL GYM
1. INCLINE BARBELL PRESS — 3 × 8–10
Bench at 30 degrees. Bar to the upper chest.
Press up strong. Control the way down.
REST 2 MINUTES.
2. MACHINE CHEST PRESS — 3 × 8–10
Seat set so the handles sit at mid chest.
Press to near lockout. Slow return.
REST 90 SECONDS.
3. PEC DECK — 3 × 10–12
Pads at shoulder height. Slight bend in the elbows.
Squeeze the chest at the middle. Slow return.
REST 90 SECONDS.
4. SKULL CRUSHER — 3 × 8–10
Bar or dumbbells. Elbows pinned.
Lower to the forehead. Press to lockout.
REST 90 SECONDS.
5. ROPE PUSHDOWN — 3 × 10–12
Cable. Elbows locked at your sides.
Press down and split the rope at the bottom. Slow return.
REST 60 SECONDS.
6. SINGLE ARM TRICEP EXTENSION — 3 × 10–12 EACH ARM
Cable. Elbow pinned by your side.
Full stretch. Lock out at the bottom.
REST 60 SECONDS.
🏨 HOTEL GYM VERSION
1. DUMBBELL BENCH PRESS — 4 × 8–10
Flat bench. Dumbbells to the chest.
Press to lockout. Control every rep.
2. DUMBBELL INCLINE PRESS — 3 × 8–10
Bench at 30 degrees. Same standard.
Touch and press. No bouncing.
3. DUMBBELL FLOOR PRESS — 3 × 8–10
Back flat on the floor. Elbows stop at the floor.
Press hard to lockout.
4. PUSH UP — 3 × AMRAP
Body straight. Chest to the floor.
Full range on every rep.
5. DUMBBELL OVERHEAD EXTENSION — 3 × 10–12
One dumbbell, both hands. Elbows pinned.
Full stretch. Lock out.
6. DIAMOND PUSH UP — 3 × AMRAP
Hands close under the chest. Elbows tucked.
Slow on the way down. Press to lockout.
🎯 TODAY'S FOCUS
💪 PRESS FIRST — The bench is the main lift. Heavy, strict, every rep owned.
🔥 CHEST THEN TRICEPS — Build the press, then finish the arms that lock it out.
✈️ ADAPT THE EQUIPMENT — NOT THE GOAL
Commercial gym? Barbell and machine. Hotel gym? Dumbbells and bodyweight. Same muscles. Same work.
🚫 NO BOUNCING THE BAR
🚫 NO HALF REPS
Defined sets. Defined rep ranges. Trackable progression.
START THE CYCLE STRONG. PRESS HEAVY. FINISH THE ARMS. 💪
0
0 comments
💪 CHEST & TRICEPS DAY
powered by
skool.com/airline-pilot-performance-9438
Helping airline pilots get lean, build strength, and stay healthy with workouts, nutrition, and accountability.
Suggested communities
Powered by