No Biceps on this day! Unshackle yourself from stale training habits that are holding So now that we’ve covered the factors of an ineffective chest workout, it’s time to cover the factors of an effective one. The pro is i can superset chest and back which allows me to do more sets in less time. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. These two premier exercises are perfect for starting off the chest and back workout. They will take the most energy to workout. Day two: Rest Day! Day five: Back and Biceps! On the days in between I do legs and abs. If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. But I would never put Chest and back on the same day if you have deadlifts included in your back workout though. The routine works pretty well for me, I can feel and see the results. Dupa actually it is pretty accurate, I know when I do chest I can't push down 150lbs with my tris for reps. And because you need 48 hours of rest for the muscle you work, it is convenient to follow up the next day … Hardly a day goes by that I don’t get at least a few e-mails from excited new lifters asking me to critique their workout routines. There is no resting between each exercise within a superset, it’s meant to be performed back to back. Between each superset take 1 min to 1.5 min to rest. **Cardio: 30-45 mins on a treadmill every day at low intensity, either first thing in the morning or postworkout. I've been working out in the way the title suggests for quite a while now. If your back workout is one or two days after your chest workout, leave your biceps out and train them alongside your back. Exercising multiple muscle groups, such as chest and triceps, on the same day can be an effective way to work out and build strength in less time. Run a busy schedule? Chest and shoulder exercises are the workouts to do every day for every bodybuilding enthusiast who wants a chest and shoulder like Triple H. You can perform the chest and shoulder workouts in many ways using dumbbells, rowing machines, etc. Simply put, you are working both the front and the back part of one particular area of the body on the same day. Our plan trains your chest twice as hard in half as long and yields results you keep. Day four: Rest Day! Actually, the chest component of each workout takes only about 10 minutes to complete. Day Three: Chest,Shoulders,Triceps! I currently do chest and back same day. Try focusing on two muscle groups during your workouts — like your chest and back muscles.Below, I explain why chest and back workouts can build upper body strength, while giving you time back in your day.. The 9 Keys To An Effective Chest Workout. You can't get your triceps out of the push-up and presses. Im not sure there is a con to working out back/chest on the same day. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. (both 3x6) If your biceps are still recovering during your pulling workout, you could strain or tear them. I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. These three body parts work best together. For example, i superset bench press and rows. Working your chest and back muscles on the same day means that you'll be doing some of the most challenging upper body exercises in the gym. The goal is to train the opposing muscle groups in the same session. Yet on tri day I can do it for reps of 8 same with bis. Hi, 16 year old male here, 190 cm and 78 kg. Add another STACK.com chest and shoulder workout to make it complete. I train back and chest on the same day works for me. The two muscle groups lend themselves surprisingly well to each other, with some exercises like the dumbbell pullover and pull-up working both chest and back … Athletes, personal trainers, and other fitness professionals will never stop their quest for finding the "perfect" way to work out. Those are typically pushing movements. I've just started experimenting with chest/back on the same day, and love the intensity. If you don’t have a fly machine, you can use a pec-deck or cable machine to hit the same area. Although because it is time consuming, I've created my routine with chest/back supersets. The same goes with pulling and biceps. Do Ab work and cardio. ***If Triple H trains chest and back in the same day, he does so in a circuit. To completely fatigue the muscle it is suggested to perform high volume three sets of the full routine with the … Chest and back workout on the same day, every other day? I adopted and tweaked a routine I found here on bb.com. I get a crazy good workout in 1 hour's time. I also do some core work every workout. Day 1 chest/back, day 2 legs, rest, day 3 shoulders, rest, day 4 biceps/tricept, rest. 07-29-2007, 10:18 PM #17. Personally, I've gone off the beaten path, and have come up with a 10 day rotation that I've been having really good success since I started it last April '13. Day … I've found that when I do Chest/back workouts they work best for me by adding in super sets while cutting. The Workout When you're doing chest workouts, you’re necessarily doing triceps. However, this article will guide you to perform the shoulder and chest workout with dumbbells. The important part of this movement is to keep your elbows up and focus on contracting your chest, this way you isolate the chest and don’t recruit arms or shoulders. Do Ab work and cardio. I superset most all exercises, for example, bench press superset with wide grip lat pull downs. More often then not the sample routines they send me tend to focus too much on the “show off” muscles such as the chest and arms and not enough on the real powerhouse muscles of the back and legs.. Try this back and leg workout for the next month and watch your size and your Bench Press shoot through the roof! If you train chest and/or triceps the same day as delts, you're fine. As soon as their “pump” deflates, however, they’re left with the same sunken chests they’ve always had—and a lot of soreness. Bench Press – This King of the Upper Body exercises is still the best movement for adding inches to the pectorals, triceps and anterior deltoids. If you work your legs by themselves you can devote 100% of your energy to them. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. Chest fly super set incline close neutral press For this super set, we used a fly machine. I usually do back and chest on the same day. 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