Workout Routine

Free

Pecho y espalda

by toti

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Pecho y espalda

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

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

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

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

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

pullovers

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

0 sec

2

–

–

10

0 sec

3

–

–

10

0 sec

4

–

–

10

0 sec

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

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

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

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

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