Chest + triceps · arm-focused 5-day
This is day 1 of a 5-day split built to bring up the arms, shoulders, and back width, using machines and cables that are safe to push hard when you train alone. The chest press builds a base, and the triceps get real direct volume from two angles.
Press on the Smith machine and machine bench so you can chase failure without a spotter, then finish the triceps with pushdowns and overhead extensions.
Chest + triceps · arm-focused 5-day
Best for lifters prioritising arms and shoulders who often train solo.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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They let you push close to failure safely when you have no spotter, and they keep constant tension on the muscle. For an arm-and-shoulder focus that lives on high reps, that is ideal.
Yes. The volume is set for what a natural lifter can recover from: around 20 hard sets a session with sensible rest, not the extreme volume of an enhanced bodybuilder.
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