Muscular Endurance Training – Chest + Bicycles (Machines – 60 min)

This workout combines two complementary muscle groups: the pectorals (pushing group) and the biceps (pulling group). The session focuses on developing localized muscular endurance , with high repetitions , short rest times , and moderate load , and is performed exclusively on weight training machines .

🎯 Objective:

• Improve local muscular endurance
• Increase cardiovascular capacity
• Stimulate muscle coordination and efficiency
• Ideal for those who want to tone up, improve functional performance and/or reduce fat mass

📋 Structure:

• Duration: 60 minutes
• Sets: 2 to 4 per exercise
• Repetitions: 15 to 20 repetitions
• Rest: 30 to 45 seconds between sets
• Intensity: light to moderate load
• Execution time: slow and controlled (2-0-2 or 1-1-2)

🔥 Warm-up (5-8 min)

• 5 minutes of cycling, elliptical or treadmill at a moderate pace
• Joint mobilization (shoulders, arms, thoracic spine)
• 1 light set of each machine before the main workout

🟥 Chest (25-30 min)

1. Peck Deck (flying machine)
   3 sets × 20 reps
   Full range, without forcing. Contraction in the center.
2. Chest Press (horizontal machine)
   3 sets × 15-18 reps
   Constant speed, total control.
3. Incline Press (Inclined Machine)
   2-3 sets × 15-20 reps
   Works the upper chest. Without locking the straps.
4. Crossover with cables (pulleys)
   3 sets × 15-20 reps
   Low or medium grip. Fluid and rhythmic movement.

🟦 Biceps (20-25 min)

1. Dumbbell bikes (traditional handle)
   3 sets × 18-20 reps
   Keep your elbows firm, don't sway your torso.
2. Low pulley bicycles (rope or short bar)
   3 sets × 15-18 reps
   It can be done bilaterally or unilaterally.
3. Scott Machine (Concentrated Biceps)
   3 sets × 15-20 reps
   Focus on the final part of the contraction.
4. Hammer curls with dumbbells
   2-3 sets × 20 reps
   Finish with a steady rhythm and no rest at the top.

🔚 Ending (optional)

• Lower back extension (machine) – 2 sets × 20 reps
• Light cardio (5 min) – active recovery + muscle oxygenation

💡 Resistance Training Tips:

• Breathe in a controlled manner: exhale on exertion, inhale on return.
• Keep your heart rate high throughout the session.
• You can do circuit training (moving from one machine to another with minimal rest) to increase metabolic stimulation.
• Avoid very heavy loads — the goal is to sustain the effort , not to fail.