Printable View
I need some help on how to build my chest up especially in the middle. I usually do flat bench,incline bench,incline dumbells,flat flys, and crossover from the bottom up or peck deck. Please help if u have any ideas My workout routine is chest mon,back tues,arms weds,thurs off,shoulders fri,legs sat. abs every other day. Also let me know if im overtraining any body parts
Do 2 compound exercises and one iso exercise for chest and that is all you need. Read as much as you can...there is so much to learn about weight training. Also, I couldnt tell you if you are overtraining other muscles without knowing what you do for them. I can say that you should do triceps with chest and biceps with back instead of working your arms after doing chest and back on the previous workout days.Quote:
Originally Posted by david beads
agreed. I would only do flat bench, incline bench, and an iso such as fly's. I personally can't do flies so i do cable crossovers.Quote:
Originally Posted by catabolic kid
Do bi's and back together, and tri's and chest together.
So all I need to do for each body part is 3 excercises, how many sets? So if I do chest and tris monday how would the rest of my routine look?
Back and Bi's - TuesdayQuote:
Originally Posted by david beads
OFF - Wednesday
Shoulders and Traps - Thursday
Legs - Friday
OFF - Saturday, Sunday
thats the split i do, but i do.Quote:
Originally Posted by catabolic kid
mon- shoulders, traps
tue- back, bi
wed- off
thurs- legs
fri- chest, tri
sat, sun- off
It is a great split. You do traps on Monday and then back the next day...I am sure that it works for you, but I would not like to do rowing movements (which involve traps) the day after I directly hit my traps. Does that bother you??? Do you have a particular reason for this split as opposed to the one I do, just curious?Quote:
Originally Posted by Juicy Sauce
3 reasons. i dont do legs on friday because i need to walk on the weekend. also i dont do a lot for my traps now so it doesnt interfere with back day. also i need the weekend off after i do chest.Quote:
Originally Posted by catabolic kid
your split looks nice too tho.
Thanx bros, one more question so three excercises for each body part no more?? I want to put on size whats the best number of sets and reps per body part??
3 or 4 sets per body part. depends how that body part feels that day for me.Quote:
Originally Posted by david beads
reps, well that depends on the body part. 12-15 for legs, 10-12 chest and back, 6-10 for small parts
thanx Juicy, what about excercises is it correct that I shouldn't do more than 3 per bodypart?
If you are doing more volume and less intensity you can do 4 exercises per bodypart...we just said three to keep you form overtraining. Once you become more ecperienced you will know how to gague yourself.