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rzen a93cbc30b7 Add library exercises mid-workout with plan defaults

Pick any exercise from the full library while a workout is running, not
just the ones in its split. The new exercise's plan is seeded from the
most recent log of that exercise, else the library's authored Defaults
line, else a plain 3x10. Adds a searchable two-section picker sheet and
a **Defaults:** bullet to all 47 library reference pages.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-08 07:51:30 -04:00

1.2 KiB

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Pec Deck

The machine chest fly — arms sweep together in front of the chest along the machine's fixed arc.

Category: Main circuit
Type: Machine-based chest fly
Targets: Chest, front delts
Prescription: 4 × 10
Defaults: 4 × 10 weighted

Setup

Adjust the seat so the handles sit at chest height with your upper arms level. Back flat on the pad, feet planted, a soft bend fixed in the elbows.

Execution

Sweep both arms together in a wide arc until the handles meet in front of the chest.
Squeeze the chest hard for a beat at the middle.
Open back up with control until you feel a full chest stretch.

Cues

Elbow angle never changes — the chest swings the arms.
Shoulders stay back against the pad; they don't roll forward at the squeeze.
Slow the return; the stretch half of the rep counts.

Common Mistakes

Setting the seat so low the handles sit at the shoulders.
Shoulders rounding forward to chase extra range.
Letting the stack yank the arms open.

Progression

Add a plate once every rep meets in the middle with a one-second squeeze; the Dumbbell Fly trades the guided path for free control.

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