Workout Routine

Free

Petto Spalle Tricipiti

by MarcoB

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

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

5×5

Dumbbell Bench Press

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

Dumbbell Bench Press

3×10

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

3×12

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

5×10

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

4×6

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

4×10

tricep pushdown

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

tricep pushdown

3×12