Chest and Back workout: Dumbbell Bench Press, Lever Seated Fly and 6 more
A chest-and-back day of 8 exercises and 31 working sets, built by a SPLYT user and published without their name. It takes about 70 minutes and uses machine, bodyweight and barbell.
Most of the work goes to the chest (9 sets), upper back (8 sets), shoulders (6 sets). It opens with dumbbell bench press and finishes with russian twist.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Dumbbell Bench PressChest- Sets
- 6
- Reps
- 10, 3, 3, 10, 6, 6
- Rest
- —
Lever Seated FlyChest- Sets
- 3
- Reps
- 8, 6, 6
- Rest
- —
Chin-upLats- Sets
- 5
- Reps
- 10, 9, 7, 8, 5
- Rest
- —
Barbell Bent Over RowUpper back- Sets
- 4
- Reps
- 8, 8, 8, 6
- Rest
- —
Seated Cable RowUpper back- Sets
- 4
- Reps
- 9, 8, 8, 8
- Rest
- —
Lever Shoulder PressShoulders- Sets
- 3
- Reps
- 12, 7, 5
- Rest
- —
Lever Lateral RaiseShoulders- Sets
- 3
- Reps
- 10, 8, 8
- Rest
- —
Russian TwistAbs- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
31 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: Machine · Bodyweight · Barbell · Cable · Dumbbell
Questions
How many sets is this chest and back workout?
31 working sets across 8 exercises: 6 of dumbbell bench press, 3 of lever seated fly, 5 of chin-up, 4 of barbell bent over row, 4 of seated cable row, 3 of lever shoulder press, 3 of lever lateral raise and 3 of russian twist. 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.
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.