Workout Routine

Pecho y espalda

by toti

Pecho y espalda

Workouts

Biserie

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

fly

5 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
3
–
–
8
0 sec
4
–
–
8
0 sec
5
–
–
8
0 sec

cable crossover

5 sets

Triserie

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
20
0 sec
5
–
–
20
0 sec

bench press

5 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec

pullovers

4 sets

Espalda

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
20
0 sec
5
–
–
20
0 sec

barbell row

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
5
–
–
10
0 sec

single arm row

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
5
–
–
10
0 sec

seated cable row

5 sets

Biserie

Jalón remo polea alta una mano

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

Jalón remo polea alta una mano

5 sets

Dumbell rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

Dumbell rear delt fly

5 sets