chest and back on one day biceps and triceps the next

[AAden]

Hello all,

I was thinking about trying a new routine

Day1
7 sets of chest
14 sets of back

Day2
shoulders, biceps and triceps

6 sets each.

legs are done seperately.


My question is By doing chest and back on one day and arms on another. Am I giving myself enough rest in between by going back to back days?

 

[machine316]

I would recommend you do about the same amount of chest work as back work. 7 sets for chest seems kinda low. are you only working out 3 days? if so that's fine but those days are gonna be long. if you can try splitting it up to 4 or 5 days it will work out better . also after chest & back day just wait 1-2 days before you hit up arms after arms wait 2 days before you hit back and chest again . doing it this way your workouts may look different from week to week, but that's ok. ex.
mon-chest & back
tues-off
wed-shoulders & arms
thur-legs
fri- off
sat- chest & back
sun- off

you will just have to tweek it, and most importantly listen to your body it will let u know when you need more rest.

 

[Chrisco915]

Can I ask about sets and reps? I still have a hard time with doing two major muscle groups in one day. I personally would never do chest, shoulders, legs or back on the same days. I have a day for each of them and split it with a smaller muscle group.......tris, bi, calves, forearms, abs..........

EX.
Chest/Bis
Legs
Off
Shoulders/Tris
Back
Off
Repeat

It depends on how you train though..........

 

[AAden]

Can I ask about sets and reps? I still have a hard time with doing two major muscle groups in one day. I personally would never do chest, shoulders, legs or back on the same days. I have a day for each of them and split it with a smaller muscle group.......tris, bi, calves, forearms, abs..........

EX.
Chest/Bis
Legs
Off
Shoulders/Tris
Back
Off
Repeat

It depends on how you train though..........

normally the bigger muscles get around 7 sets of 8-12 depending on how I'm feeling
The smaller muscles 5 sets of 8-12

 

[Chrisco915]

normally the bigger muscles get around 7 sets of 8-12 depending on how I'm feeling
The smaller muscles 5 sets of 8-12

Can you break it down by exercise? Are you volume training? Are you follwing a certain type of training program?

 

[joe d]

Hello all,

I was thinking about trying a new routine

Day1
7 sets of chest
14 sets of back

Day2
shoulders, biceps and triceps

6 sets each.

legs are done seperately.


My question is By doing chest and back on one day and arms on another. Am I giving myself enough rest in between by going back to back days?

i think you should split the big groups up better maybe like this

chest
bi's
calvs

2 days off

back
tri's

1 day off

hams/quads
delts

1 day off

 

[pdiddy4280]

my lifting buddy and I have been doing the following:
Mon - legs
Wed - shoulders and arms
Fri - chest and back

monday we do around 30 sets total for quads, hams, and calves
Wed we do 15 sets for shoulders and 12 each for bis and tris
and Fri we do 12 sets of chest and back

our fri workouts are great, and we really aren't too fatigued from wed's arm workout. of course it helps that im on monsterdrol right now. but i like the workouts. we rarely take over a minute break between sets. and we are usually done in an hr and a half. and we are both sweating like crazy when we are done.

we also do abs all 3 days. 370 reps of all sorts of ab exercises.

 

[joe d]

my lifting buddy and I have been doing the following:
Mon - legs
Wed - shoulders and arms
Fri - chest and back

monday we do around 30 sets total for quads, hams, and calves
Wed we do 15 sets for shoulders and 12 each for bis and tris
and Fri we do 12 sets of chest and back

our fri workouts are great, and we really aren't too fatigued from wed's arm workout. of course it helps that im on monsterdrol right now. but i like the workouts. we rarely take over a minute break between sets. and we are usually done in an hr and a half. and we are both sweating like crazy when we are done.

we also do abs all 3 days. 370 reps of all sorts of ab exercises.

how old are you and what are your fitness goals?

 

[SaiBoT]

Hello all,

I was thinking about trying a new routine

Day1
7 sets of chest
14 sets of back

Day2
shoulders, biceps and triceps

6 sets each.

legs are done seperately.


My question is By doing chest and back on one day and arms on another. Am I giving myself enough rest in between by going back to back days?

Read the stickies first, no one here can give acurate advice without knowing yours stats and training experience.

 

[DaveTSI]

Hello all,

I was thinking about trying a new routine

Day1
7 sets of chest
14 sets of back

Day2
shoulders, biceps and triceps

6 sets each.

legs are done seperately.


My question is By doing chest and back on one day and arms on another. Am I giving myself enough rest in between by going back to back days?

when you do chest, you are hammering your tris. when you do back your are hammering your bis. when you are doing shoulders you are hammering your tris again. then you want to lift the next day and do them all over again? think about it

 

[the_alcatraz]

Too much volume. Way too much.

 

[AAden]

Can you break it down by exercise? Are you volume training? Are you follwing a certain type of training program?

Bench press 4 sets
8-12 reps
Inlcine dumbell press 3 sets
8-12 reps

Shoulder press (dumbells)
3 sets 8-12 reps
Shoulder raises
2 sets 8-12 reps

Triceps
close grip bench press
3 sets of 8-12 reps

dips
2 sets of 12-15

Barbell bent over rows
4 sets of 8-12
pull ups
3 sets of 10

The rest of back I use various machines
7 sets of 8-12


Biceps

dumbells
5 sets of 8-12

 

[PWR]

If your doing light weights and high reps it may work I dont recommend doing back and chest on the same day. Thats to much muscle tissue to break down at once IMO. Especially if your trying to gain size and strength. After my chest workout I am smoked, sometimes I just go ahead and leave after that. Same with back. But I train heavy.

 

[Omegasox]

TBH, you aren't training with enough intensity if you're able to do chest and back the same day. Are you going to fatigue? Are you increasing your weight every week? The only thing I do after my chest or back day is either abs or calves. I have no energy left to do anything else.

 

[SaiBoT]

If I do Chest and back on the same day which I do right now, I will do a normal chest routine (which is one or two exercises for me) and only back width or back thickness. Or I will superset my chest exercises with chin-ups then proceed with just one row exercise and deadlift at the end! Like this

Inclined bench 1x6-8 rest a minute proceed with chin ups 1x8-10 rest a minute then repeat one more time.
Dips 1x6-8 rest a minute proceed with chin ups 1x8-10 rest a minute then repeat one more time

So it's really around two minutes rest between chins and between chest.

Then Pendlay rows 2x8 working sets

Deadlifts 2x5-8 working sets.

 

[SouthernLord]

If I do Chest and back on the same day which I do right now, I will do a normal chest routine (which is one or two exercises for me) and only back width or back thickness. Or I will superset my chest exercises with chin-ups then proceed with just one row exercise and deadlift at the end! Like this

Inclined bench 1x6-8 rest a minute proceed with chin ups 1x8-10 rest a minute then repeat one more time.
Dips 1x6-8 rest a minute proceed with chin ups 1x8-10 rest a minute then repeat one more time

So it's really around two minutes rest between chins and between chest.

Then Pendlay rows 2x8 working sets

Deadlifts 2x5-8 working sets.

Nice.

I like pairing body parts by plane of motion.

A1) Horizontal Push/Pull

Flat BB press 5x5, 3x3, singles, etc
Close grip Incline press 4-5x8-12
Pendlay Row 5x5
Chest Support row 4-5x8-12
face pull, Pushdown, hammer curl, lateral raise 3x12-15 in circuit just to catch a pump

B1) Lower Body

A2)
Standing OHP 5x5, 3x3,
Weighted Chins 5x5
Power Shrug 3-5x5-12
DB extensions or EZ curl extensions 3-5x8-12
Lateral raises, Pinwheel Curls, Broomstick Dislocates 3x12-15 in circuit for a pump.

B2) Lower body

I alternate through these training M/W/F or M/T/TH/S depending on recovery. This has really been working out for me well with added strength and size.

 

[SaiBoT]

Nice.

I like pairing body parts by plane of motion.

A1) Horizontal Push/Pull

Flat BB press 5x5, 3x3, singles, etc
Close grip Incline press 4-5x8-12
Pendlay Row 5x5
Chest Support row 4-5x8-12
face pull, Pushdown, hammer curl, lateral raise 3x12-15 in circuit just to catch a pump

B1) Lower Body

A2)
Standing OHP 5x5, 3x3,
Weighted Chins 5x5
Power Shrug 3-5x5-12
DB extensions or EZ curl extensions 3-5x8-12
Lateral raises, Pinwheel Curls, Broomstick Dislocates 3x12-15 in circuit for a pump.

B2) Lower body

I alternate through these training M/W/F or M/T/TH/S depending on recovery. This has really been working out for me well with added strength and size.

Looks great! How does the inclined Close Grip press work for you? I'm currently on the WESTSIDE Training as I told you and thinking about adding it to the rotation.

 

[SouthernLord]

Looks great! How does the inclined Close Grip press work for you? I'm currently on the WESTSIDE Training as I told you and thinking about adding it to the rotation.

Have you ever done these? I know you are long limbed too. I am stoping the bar at about chin level. It would be pointless to take it any lower imo.

I've only trained them three times now. I switched out JM presses for these. So far so good. I will use them as an them as an accessory lift until I stall. I plan on keeping the rep range high(er) for these.

They a tri killer and they pump my upper chest even more so than incline DB presses. I've actually read in a few places that these are one of the best upper chest builders around. If you are into that sort of thing. I guess that is a different thread though

 

[SaiBoT]

Have you ever done these? I know you are long limbed too. I am stoping the bar at about chin level. It would be pointless to take it any lower imo.

I've only trained them three times now. I switched out JM presses for these. So far so good. I will use them as an them as an accessory lift until I stall. I plan on keeping the rep range high(er) for these.

They a tri killer and they pump my upper chest even more so than incline DB presses. I've actually read in a few places that these are one of the best upper chest builders around. If you are into that sort of thing. I guess that is a different thread though

Yeah that makes sense, according to Charles Poliquin this is the most acurate exercise to measure someones upper body strength and he uses it on his structural balance tests.

I will be doing it the same way, as an assistance movement on Max effort day but on the 5-8 rep-range. Cool shit!