Volume
Do not chase maximum weight. Let the reps build the training effect.
Wednesday
Chest Volume + Core
A second chest day with more volume and core work to build control, endurance, and better definition.
Workout
Use smooth reps and keep the core circuit controlled rather than rushed.
Incline Bench Press4 x 8
Dumbbell Bench Press4 x 10
Pec Deck3 x 15
Decline Push-ups3 x max reps
Core CircuitPlank, leg raises, Russian twists, crunches
Focus Notes
This day is about quality volume and keeping the body tight through each movement.
Core
Brace through each core movement and keep the lower back controlled.
Recovery
Eat well after this session so Thursday legs are not compromised.