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