Chest or Back, which one first??

[tzan]

For the past 2+ months I've been using a new routine. While I did like it in the begining, like most it's getting a little stall and I think it's time I go back to my old tried and true splits. It looks like:

day1-chest/front delts
day2-back/rear+side delts
day3-off
day4-legs
day5-arms
day6-off
day7-off

I have had tremendous sucess(believe it or not especially with my delts) in the past with this split. My only question is would it be better to follow my back with my chest, or keep it as it is outline above with my back following my chest?

 

[wnt2bBeast]

Personally i like to put as much time as possible between quads and back..

 

[TheOak84]

Personally i like to put as much time as possible between quads and back..

depending if u do deads, right?

either way, i like at least 48 hrs between

 

[tzan]

depending if u do deads, right?

either way, i like at least 48 hrs between

I'm currently not doing deads(which I know is a sin on this board). I'm cutting up and at the same time giving my lower back a much needed break from deads. So two votes for back before chest.

 

[WalkingBeast]

Id definately do chest before back, if they are going to be right next to eachother. If I train my back heavy and then go into heavy chest work my strength is definately not at its best. Even if my chest is sore, I can still train back at full intensity. Hope that helps

 

[cwick0]

i most definitely agree with walkingbeast. I have always hit chest before back, until a couple of weeks ago. I noticed my strength was down some on my bench, but i only tried back before chest once.

 

[jcp2]

I'm currently not doing deads(which I know is a sin on this board). I'm cutting up and at the same time giving my lower back a much needed break from deads. So two votes for back before chest.

I always take a few months a year off from deads, for some reason anything muscle pull or injury affects them dramatically, but i can usually work around it on everything else. Doing deads every week becomes counterproductive imo.

 

[wnt2bBeast]

depending if u do deads, right?

either way, i like at least 48 hrs between

Yes squats are main move for my quads and deads are one of my main moves for back..and im getting old so i like to give my joints as much rest as possible lol

 

[BOOEY]

off topic: tzan, What exercises are you using to isolate front and side delts? Just variations of raises?

 

[tzan]

off topic: tzan, What exercises are you using to isolate front and side delts? Just variations of raises?

Chest/Front Delts

Incline Press 3x6-12
Flat Press 3x6-12
Incline Flys 3x10-12
Millitary Press 3x6-12
Front Raises 3x10-12

Back/Rear+Side Delts

Widegrip Pullups 3x10-12/supersetted with High Straight Bar Pulldowns
Barbell Rows 3x6-12
Pulldowns 3x10-12/supersetted with Closegrip Pullups
Side Raises 2x6-12
Reverse Flys 2x10-12
Shrugs 2x6-12

My shoulders are probably my best bodypart and I contribute a lot of it to this split. If I have a seperate shoulder day, then they don't seem to get enough rest. Since your front delts already get hit when you lift your chest and your rear delts get worked when you lift my back why not just kill them in one day then let then rest and recover for an entire week.