Chest and Back workout: Barbell Bench Press, Pull-up and 4 more
A chest-and-back day of 6 exercises and 18 working sets, built by a SPLYT user and published without their name. It takes about 40 minutes and uses barbell, cable and bodyweight.
Most of the work goes to the chest (9 sets), upper back (6 sets), lats (3 sets). It opens with barbell bench press and finishes with seated cable row.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Barbell Bench PressChest- Sets
- 3
- Reps
- 8
- Rest
- —
Pull-upLats- Sets
- 3
- Reps
- 8
- Rest
- —
Dumbbell Incline Bench PressChest- Sets
- 3
- Reps
- 10
- Rest
- —
Barbell Bent Over RowUpper back- Sets
- 3
- Reps
- 8
- Rest
- —
Cable Middle FlyChest- Sets
- 3
- Reps
- 12
- Rest
- —
Seated Cable RowUpper back- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
18 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Equipment: Barbell · Cable · Bodyweight · Dumbbell
Questions
How many sets is this chest and back workout?
18 working sets across 6 exercises: 3 of barbell bench press, 3 of pull-up, 3 of dumbbell incline bench press, 3 of barbell bent over row, 3 of cable middle fly and 3 of seated cable row. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
More routines
- Chest and Back workout: Dumbbell Bench Press, Lever Seated Fly and 6 more
- Back and Biceps workout: Pull-up, Barbell Bent Over Row and 5 more
- Push workout: Barbell Bench Press, Dumbbell Incline Bench Press and 4 more
- Upper Body workout: Dumbbell Seated Bent Arm Lateral Raise, Dumbbell Lateral Raise and 6 more
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.