Day A and Day B

[Allon]

Hi all,

I am new here and I just started a new routine and wanted to know what you guys think.

My workout since about 6 months ago was the same all body workout, 1 to 2 exercises per muscle group of 3 easy enough sets (maybe reaching failure on last set). I did this to get myself ready for more serious body building. Then, for the last month I did an endurance routine. it was pretty tedious and boring. Anyway, now I am on to heavier wieight and lower reps, 10 reps for all sets. 12 reps for legs.

Bascially without going into all details my routine is as follows:

two different workouts = Day A and Day B. doing each twice a week.
Day A: chest , biceps , legs
Day B: back, shoulders, triceps

My question is this:
I feel that doing chest and legs on same day is too much. I thought swapping the day I do chest with the triceps.

So it would be:
Day A: legs, triceps , biceps
Day B: back, chest, shoulders

What do you guys think? makes sense or should I stick with the trainers first plan?

Also I thought that I should do triceps on same day I do chest but the trainer said that as it only supports the chest exersices that I should do them on seperate days, I am not sure I agree, and would appreciate your input.

I would then have it set up as:
Day A: legs, shoulders, biceps
Day B: back, chest, triceps

Sorry for the long post but I would appreciate any opinions from you all here.

Thanks

 

[Allon]

I was just looking at the sticky thread for routines and it is great, I love all the different routines and I am sure all have different benefits. One thing for sure though is that the more routines I see the more confused I get.
What would you call the routine I described above? Basically it consists of one warm up set per body part and then three working sets.
My trainer said I should start out with 10 reps to failure, then keep the same weight and rest 45 seconds then do the next set to as many reps as possible - probably 8 reps - rest 45 seconds and the last set again with same weight also to failure, probably get to 6 reps.
He said I should do it as follows:
Mon -A
Tues - B
Wed rest
Thurs - A
Fri - B
OR
Mon - A
Wed - B
Fri - A

What do you guys think?

Each muscle group has 2-3 exercises, four for chest, and 1-2 exercises for different leg muscles and different back muscles. I would post the whole workout but I don't want to bore anyone. I would really appreciate any of your views.
Thanks!!!

 

[lavi]

Welcome to the boards!

I'm no authority on weightlifting but you said you'd appreciate any of our views so here's mine:

I would go with the 4x per week plan simply because you're hitting each muscle more often. Either way, I would reduce the number of exercises. For example, you say 4 exercises for chest and 3 sets each, so that would make 24 sets for chest per week. I know chicks like pecs but it may be more than you really need to do

If you aren't already, you may want to make sure you do squats and/or deadlifts depending on how much you can handle. Maybe stiff leg deadlifts. These exercises are not only great for your legs and back but for your whole body.

Personally I prefer to take longer rests, but of course that takes up more of your time and can get boring.

I think if you post up the whole workout you could get better advice from others. People do it all the time


You're polite for an Israeli

 

[Allon]

HAHA, thanks Lavi, I my mother is English and thats where the politeness comes from.
I was definitely also thinking that I have too many sets per day, I'll take it up with my trainer and ask him what his logic was. But in any case I am pretty sure that modifications are in order...
Ok, my routine is as follows: (3 sets at 10 RM per exersice)
Day A:
Chest:
The machine that is like the flies (we call it butterflies here)
Bench press
Inclined bench press
Declined dumbell press
Biceps:
Superset - one arm at a time dumbell curls and hammer curls with lower weight.
W bar using both arms.
Legs:
Standing Calf raises
Squats
Leg extensions
Glute machine
(not doing hamstring as I have injured the ligament behind my right knee)

Day B:
Back:
Pull downs
Rows
A machine where I raise my arms in front and lower them backwards against weights (sorry I have no clue what it is called)
Last back muscle exercise for lower back is kinda like deadlift. I lie forward on a stand that has me at an angle and stablizes my legs and hips, then lower all the back and lift... I don't add weight and do it slow... (hope I am explaining myself well- god this must be confusing you guys)
Triceps:
Pully close grip.
Pully wide grip.
H bar elbows to temples and flex triceps...
Shoulders:
Use machine to target deltoids, basically raising my arms from the sides...
dumbells raising arms in front
dumbells raising arms at side with palms facing forward.

I do abs on all days and cardio when my legs are not sore.

I know parts of my explanations must be messy, I still hope some of you had the patience to figure out what I was trying to explain and have some advise for me.
Thanks again!!!

 

[TheOak84]

allon, i think doin:

A) chest, delts, tris
B) Legs, back, bis

would be better, i was just thinkin about this today. it makes sense to me.
it saves the delts from being worked 2 days in a row, the same with the bis and the tris.

 

[BigBadBootyDaddy29]

I honestly didn't read every post, so if I am missing a point or to let me know, but tell your trainer that Big bad Booty Daddy from elite said he is a douche bag....Lol... Think about this: Can you push for your chest with sore triceps?? and can you pull for your back with sore biceps?? I hate when bodybuilding routines call for things like this.....strength training is a whole different can of worms and you would think I am fucked up if you saw my workout....But for your goals what do you hink of this...

Monday: Chest/Shoulders/Tris
Tuesday: legs/back/bis
Wednesday:abs
Thursday:chest/shoulders/tris
Friday:legs/back/bis
Sat and Sun: off

With a sore chest and sore shoulders and sore tris, you can still do leg back and biceps exercises.....but try doing inclines with sore tris or barbell rows with sore bis.

 

[TheOak84]

I honestly didn't read every post, so if I am missing a point or to let me know, but tell your trainer that Big bad Booty Daddy from elite said he is a douche bag....Lol... Think about this: Can you push for your chest with sore triceps?? and can you pull for your back with sore biceps?? I hate when bodybuilding routines call for things like this.....strength training is a whole different can of worms and you would think I am fucked up if you saw my workout....But for your goals what do you hink of this...

Monday: Chest/Shoulders/Tris
Tuesday: legs/back/bis
Wednesday:abs
Thursday:chest/shoulders/tris
Friday:legs/back/bis
Sat and Sun: off

With a sore chest and sore shoulders and sore tris, you can still do leg back and biceps exercises.....but try doing inclines with sore tris or barbell rows with sore bis.

exactly what i posted

 

[Allon]

Thanks guys, I was also thinking of doing chest and tri's with shoulders. Now I have no doubts

 

[Allon]

Should I do legs before back and Bi's or legs at the end?
I definitely think it makes sense to do back with Bi's, also the back exercises are are great warm up for the Bi's Same with chest being a warm up for tri's, I have no idea why he would of put them on different days.
I will also take off one exrecise from tri's so it will be two exercises for tri's and also drop the declined dumbell presses and that will leave me with three exercises for chest. Now if my calculations are correct it means 24 sets all together on the chest/tri/shoulder day, and still 33 sets on my back/biceps/legs day and that is without anything for hamstrings as they are resting due to injury... Any ideas what exercises I should drop on that day? maybe one of the biceps exercises?

 

[lavi]

yeah definately one of the bicep exercises. They're already getting worked plenty

 

[Tom Treutlein]

Being sore shouldn't really be an indicator of anything. Work through whatever soreness you may have.

 

[Allon]

Being sore shouldn't really be an indicator of anything. Work through whatever soreness you may have.

I agree as I have found that working out when still a bit sore actually stops the soreness sometimes completely. The thing is I keep being warned of over training, the thing is knowing where the line is between over training and a healthy level of pushing the limit...

Tom are you saying you think it is better to do the biceps on a different day than back and the tri's on a different day than chest?

 

[Tom Treutlein]

Well, I guess it's a matter of preference, because in the end as long as you're stimulating the muscle tissue enough to cause the signal for growth to be sent, you'll be okay. You'll get a better pump and burn when you isolate the triceps from chest, because they're not as fatigued and you can hit them harder. Regardless of that, though, if damage is being caused to them, then that's the key focus. You can cause damage to signal growth with an exercise predominately for the deltoids. It's just more likely to cause enough disruption of the tissue with a direct tricep exercise, rather than relying on them as a synergist in a movement.

 

[Allon]

That was my point, if I do triceps the day after chest my triceps are more fatigued than on the same day as chest. They are fatigued straight after doing chest muscles but not nearly as fatigued as on the next day. Same goes for biceps and back.

Anyone here work them out as described? meaning triceps on different day than chest? I am interested in hearing how different people feel about this.

 

[Tom Treutlein]

I worked out like that for a bit. It felt good to combine chest/biceps and back/triceps. Either way, again, it's preference. I felt fresh doing the aforementioned, so you might wanna give it a try.

Don't train triceps the day after chest. Muscles need 48 hours to recover.

 

[Lumberg]

I actually was working out on an A-B-C-D schedule at one point.

A=legs (squats)
B="pushing" type compound movements -- ie bench press, some deltoid work
C="pulling" type movements, especially deadlifts and pull ups
D=arms

it worked quite well