ODYSSEY HEALTH

PRECISION MEDICINE · LONGEVITY · PERFORMANCE

Heavy Full Chest Session — Session Log · OH-TP-CHST-F-001

Session date

Body weight (kg)

Gold rows = working sets (log to failure). White/grey rows = warm-up, ramp and feeder sets — log these too so ramp loads carry to next week. Rest 3 min on working sets; FST-7 rests 30–45 sec. Session runs top-down: incline first while fresh (upper chest is the usual weak point), then flat, then lower.

W · Warm-up 0:00–0:08

Set	Movement	Load (kg)	Reps / Time	Notes
W1	Band pull-aparts
W2	Band external rotations
W3	Cable flye, mid-height (light)
W4	Cable flye, mid-height (light)

1 · Incline Smith / barbell press (30°) — upper chest 0:08–0:20

Set	Target	Load (kg)	Reps	Notes
R1	Ramp ~50% × 10
R2	Ramp ~65% × 6
R3	Ramp ~75% × 3
S1	75% · 8–10 to failure
S2	75% · 8–10 + forced reps

2 · Flat DB press — mid chest 0:20–0:30

Set	Target	Load (kg)	Reps	Notes
S1	8–10 · full stretch at bottom
S2	8–10 rest-pause

3 · Weighted chest dips, forward lean — lower chest 0:30–0:40

Set	Target	Load (+kg)	Reps	Notes
W	Bodyweight feeler × 6
S1	6–8 · torso leaned, elbows out
S2	6–8 to failure

4 · Incline DB flye — upper chest, deep stretch 0:40–0:48

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · 2-sec in stretch
S2	10–12 + lengthened partials

5 · Pec-deck / machine press — mid chest squeeze 0:48–0:56

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · 1-sec squeeze
S2	10–12 + drop set −40%

6 · FST-7: cable crossover, mid-height — finisher 0:56–1:09 · rest 30–45s

Set	Target	Load (kg)	Reps	Notes
S1	10–12 @ 50–55%
S2	10–12
S3	10–12
S4	10–12
S5	10–12
S6	10–12
S7	10–12 · squeeze hands together

Progression: hold each working load until the top of the rep range on all working sets, then add 2.5 kg (1 kg per dumbbell on flyes). Saved sessions are stored on this device per date — change the date to start a fresh sheet or reload a past one.
Odyssey Health · www.odysseyhealthsa.com · Coach-directed protocol