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  1. 06-10-2009, 11:33 AM #1
    xnotoriousx's Avatar
    xnotoriousx
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    What do you think?

    M- Chest/bis

    T-Shoulders/traps/calves/abs

    W-OFF

    T-Back/tris

    F-Legs/abs

    S-OFF

    S-Abs/calves/cardio
    Each exercise is done 3 sets 12-10-8 or failure. Always ending on failure on 3rd set.

    Chest
    Incline DB
    Incline DB flies
    Incline BB press
    Cable Cross or Dips

    Bis
    Standing curl bar
    DB curls
    Cable curls/hammer curls/preacher curls


    Shoulders
    Seated DB press
    Standing BB press
    Front raises
    Lateral Raises or Side raises

    Back
    Deads
    BB Rows
    Pull ups
    DB Rows or seated rows

    Tris
    Skull crushers
    dips
    rope or db extentions

    Legs
    Squats
    Stiff leg deads
    Leg press
    Leg extentions or Leg curls
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  2. 06-10-2009, 12:33 PM #2
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    stack_it
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    Doesn't look too bad. I'm gonna be doing something similar but with fri off instead of wed
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  3. 06-10-2009, 01:34 PM #3
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    I love chest and bi, back and tri. Great change up!!
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  4. 06-10-2009, 01:35 PM #4
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    Personally I would switch Tuesday's workout with Friday's.

    You're already doing Deads on Thursday, so I personally wouldn't do Squats on Friday. JMO thou!
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  5. 06-10-2009, 01:36 PM #5
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    Quote Originally Posted by diesel405 View Post
    I love chest and bi, back and tri. Great change up!!
    i use to do that all the time good work out. and fact might have to change to that lol.
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  6. 06-10-2009, 06:48 PM #6
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    Quote Originally Posted by lean n' mean View Post
    Personally I would switch Tuesday's workout with Friday's.

    You're already doing Deads on Thursday, so I personally wouldn't do Squats on Friday. JMO thou!
    I see what you're saying, I might have to take your advice.




    i've been on this setup 2 weeks now and have to say, switching to it was one of the best things i've done. Really feel like chest and back are getting more then they were when running chest/tri back/bi.
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  7. 06-11-2009, 09:35 PM #7
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    what are some other good groups to workout together? How is chest and back together?
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  8. 06-11-2009, 09:38 PM #8
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    Quote Originally Posted by xnotoriousx View Post
    what are some other good groups to workout together? How is chest and back together?
    I never tried chest and back together, but I know that if I would give it a try, it would take me like 90 minutes to complete everything(they're both bigger muscles), so I don't think I will give it a go.
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  9. 06-11-2009, 09:49 PM #9
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    Quote Originally Posted by xnotoriousx View Post
    what are some other good groups to workout together? How is chest and back together?
    they are antagonistic muscle groups and i do enjoy implementing them in my routines. i superset each set, doubling the rest time. advantages-quick time, stretching one while performing the other, aids in removal of lactic acid, more intense workout.
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  10. 06-12-2009, 02:02 AM #10
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    Quote Originally Posted by xnotoriousx View Post
    what are some other good groups to workout together? How is chest and back together?
    I tried this chest and back, I'm so tired after...
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  11. 06-12-2009, 10:06 AM #11
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    Quote Originally Posted by jbm View Post
    I tried this chest and back, I'm so tired after...
    I can only imagine. Those are 2 serious groups when you know how to reach the right intensity. I might give it a shot when i'm feelin real froggy.
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  12. 06-12-2009, 03:43 PM #12
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    Quote Originally Posted by jbm View Post
    I tried this chest and back, I'm so tired after...
    maybe too many sets
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  13. 06-13-2009, 03:05 AM #13
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    Quote Originally Posted by eatrainrest View Post
    maybe too many sets
    I just did 12 sets on chest and 12 on back... I think deadlift drained me.
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  14. 06-14-2009, 08:02 PM #14
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    I hear you, deadlifts and squats can beat you down some days.
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  15. 06-15-2009, 03:45 AM #15
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    back and leg days... always drained me...
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