ODYSSEY HEALTH

PRECISION MEDICINE · LONGEVITY · PERFORMANCE

Heavy Lower-Chest Specialisation — Session Log · OH-TP-CHST-L-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. Every pressing angle here is flat-to-decline; fibre direction is down-and-in, so squeeze hands low and together on all flye work.

W · Warm-up 0:00–0:08

Set	Movement	Load (kg)	Reps / Time	Notes
W1	Band pull-aparts
W2	Band external rotations
W3	High-to-low cable flye (light)
W4	High-to-low cable flye (light)

1 · Decline Smith / barbell press — lower-chest mass 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 · Weighted chest dips, forward lean — lower/outer chest 0:20–0:31

Set	Target	Load (+kg)	Reps	Notes
W	Bodyweight feeler × 6
S1	6–8 · torso leaned, elbows out
S2	6–8
S3	6–8 to failure

3 · Decline DB / hammer decline press 0:31–0:40

Set	Target	Load (kg)	Reps	Notes
S1	8–10 · 1-sec pause in stretch
S2	8–10 rest-pause

4 · High-to-low cable flye — lower-chest isolation 0:40–0:48

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · 1-sec squeeze low
S2	10–12 to failure

5 · Slight-decline DB flye — deep stretch 0:48–0:56

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

6 · FST-7: high-to-low cable crossover — 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 · hands cross at bottom

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