Workout Routine

Petto Spalle Tricipiti

by MarcoB

Workouts

Petto

bench press

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

bench press

5 sets

Dumbbell Bench Press

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

Dumbbell Bench Press

3 sets

Dumbbell Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Incline Bench Press

3 sets

Chest Press

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

Chest Press

5 sets

Spalle

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
0 sec
3
–
–
6
60 sec
4
–
–
6
60 sec

military press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
1 +
amrap
100 sec
3
–
–
1 +
amrap
100 sec
4
–
–
1 +
amrap
100 sec
5
–
–
12
100 sec
6
–
–
12 +
amrap
100 sec
7
–
–
12 +
amrap
100 sec
8
–
–
12 +
amrap
100 sec

lateral raise

8 sets

Tricipiti

dip

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

dip

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

tricep pushdown

3 sets