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Hey, well my work out is liek this now for day 1 and 2
day 1 - chest back, abs
day 2 - bi's tri's forarms
well i was wondering is you think i would be better off going:
day 1 - chest and tr's abs, because when u do chest u are using your tris
day 2 - back bi's and forarms.
i think im making a change in my workout from my previous post i had.
tell me what u think
Here is my routine
Day 1: Chest/Bis/Neck
Day 2: Legs/Abs
Day 3: Off
Day 4: SHoulders/Tris
Day 5: Back/Traps/Rear Delts/ ABs
Day 6: Off
Day 7: Off or Repeat
I don't juice so my body needs time to recuperate.
no shoulders or legs?
oh no i have every thing else, i was just questioning on those 4 muscles , i wanted to see what u guys think would go better with each other
I do back/bi together, and chest/tri as well
I don't know what order you do your sets, but I work bis before back, wringing out the arms first and forcing the back muscles to take all the weight, and the same for tris before chest ... I may row or bench less than the other guys, but I've had better results :D
personally, I save forearms for last because I don't use straps, and I need as much strength in my hands as possible to do my other sets
just my 2¢ ... good luck!
i was just wondering because i do chest one day and the next i do triceps , when i do chest i was wondering if my triceps get used and if would be over training them cuz i do chest then tri's
I do bi's and tri's together on their own day. I also believe in if you do a push one day that you should do a pull the next
example
Day 1
back (pull)
day 2
shoulders (push)
day 3
rest
day 4
legs
day 5
chest
day 6
bi's tri's
day 7
rest
repeat
for any chest pressing exercise (incline/flat/decline presses, dips, or pushups), your triceps are indeed doing work ... the extent of which varies by person and exercise ... on the other hand, exercises like flyes, for which the arms remain fully extended, only work the chest musclesQuote:
Originally posted by jurewix
i was just wondering because i do chest one day and the next i do triceps , when i do chest i was wondering if my triceps get used and if would be over training them cuz i do chest then tri's
if you're doing a lot of chest pressing exercises, then following with tris the next day, you may very well be overtraining your triceps ... that's why I do them both on the same day, then give them a week to rest
the only way to know for sure is to evaluate how your body responds by giving it more recovery time
Do us a favor and give us your entire split, so we see how it fits together with the other workouts. I don't beleive in working out chest/tri's or back/bi's, i would rather do chest/bi's and back/tri's. I would try both and see what u like, of course u have to figure out a split because u can't workout tri's if u did chest the day before.
Overall i think i still concentrate on the larger part(chest/Back) before going on to the smaller part(tri's/bi's). In my experience, after i do chest and if i try to do tri's, by this time i'm already a bit tired from chest and tri's are a bit tired from doin chest and i can't do that much weight and its harder for me to push out the extra reps.
If i do biceps after chest its a different story. Even though i'm a bit tired from chest, i get renewed vigor from working out a fresh muscle that has not been used at all in the chest part of the workout. I find i am able to not only use more weight but also pump out those all important last few reps.
Just my experience. I would try out both and see how it feels, like i said trick is making sure that your split allows secondary muscles (like triceps in a benchpress) to fully recover and avoid overtraining.
Day 1 - Chest, Back, Abs
CHEST- bench press- 235 x 5, 250 x 5, 265 x 5
incline - 210 x 5, 225 x 5, 240 x 5
decline machine- 10 x 10, 15 x 10, 20 x 10
fly machine- 100 x 10, 110 x 10, 120 x 10
TRICEP- cable pulldown- 70 x 10, 80 x 10, 90 x 10
overhead extention- 70 x 10 , 80 x 10, 90 x 10
one arm kickbacks- 30 x 10, 30 x 10, 30 x 10
another if necessary
ABS
Day 2 - Biceps, Triceps , Forearms, Calves
BICEPS - flat bar- 115 x 5, 125 x 5, 135 x 5
hammer curls- 35 x 10, 45 x 10, 55 x 10
machine
curls- 35 x 10, 40 x 10, 45 x 10
BACKS- lat pull down- 150 x 10, 160 x 10, 170 x 10
rows close grip- 140 x 10, 150 x 10, 160 x 10
row wide grip- 140 x 10, 160 x 10 , 180 x 10
FORARMS- curl behind body- 65 x 20, 75 x 20, 85 x 20
Day 3 - Rest and EAT
Day 4 - Delts, Traps, Abs
SHOULDER shoulder press- 175 x 5, 185 x 5, 200 x 5
rear raises- 10 x 10, 15 x 10, 20 x 10
middle raise-
front raise-
TRAPS- front raise- 140 x 10, 160 x 10, 180 x 10
back raise - 140 x 10, 160 x 10, 180 x 10
flat barbell- 155 x 10, 175 x 10
ABS-
Day 5 - Quads, Hams, Calves
LEGS-
Day 6 - Rest and EAT
REPEAT
OR
Day 1 - Chest, Back, Abs
CHEST- bench press- 235 x 5, 250 x 5, 265 x 5
incline - 210 x 5, 225 x 5, 240 x 5
decline machine- 10 x 10, 15 x 10, 20 x 10
fly machine- 100 x 10, 110 x 10, 120 x 10
BACKS- lat pull down- 150 x 10, 160 x 10, 170 x 10
rows close grip- 140 x 10, 150 x 10, 160 x 10
row wide grip- 140 x 10, 160 x 10 , 180 x 10
ABS
Day 2 - Biceps, Triceps , Forearms, Calves
BICEPS - flat bar- 115 x 5, 125 x 5, 135 x 5
hammer curls- 35 x 10, 45 x 10, 55 x 10
machine
curls- 35 x 10, 40 x 10, 45 x 10
TRICEP- cable pulldown- 70 x 10, 80 x 10, 90 x 10
overhead extention- 70 x 10 , 80 x 10, 90 x 10
one arm kickbacks- 30 x 10, 30 x 10, 30 x 10
another if necessary
FORARMS- curl behind body- 65 x 20, 75 x 20, 85 x 20
Day 3 - Rest and EAT
Day 4 - Delts, Traps, Abs
SHOULDER shoulder press- 175 x 5, 185 x 5, 200 x 5
rear raises- 10 x 10, 15 x 10, 20 x 10
middle raise-
front raise-
TRAPS- front raise- 140 x 10, 160 x 10, 180 x 10
back raise - 140 x 10, 160 x 10, 180 x 10
flat barbell- 155 x 10, 175 x 10
ABS-
Day 5 - Quads, Hams, Calves
LEGS-
Day 6 - Rest and EAT
REPEAT
which one do u like better , o and for the legs, i have a workout , i just never typed it into my program, so dont think that i dont work them
So you work out your triceps 3 times a week. Hmmm seems like you aren't giving them enough time to rest. Also, these machines are optimal for gains, why don't you try close grips and weighted dips for your tris and for your back incorporate some free weight row, pull ups, and deadlifts.
i only do tricep's once a week , how am i doing them 3 times a week
On your second workout you work them out 3 times a week, or did you not know you work your triceps when you do chest and shoulders?