I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). With me so far? I currently do chest and back same day. I try to get to the gym 4-5 times a week. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. I superset most all exercises, … I know chest and back are heavy workouts, so should i stick with this or just do chest one day and back another day. Day 1 chest/back, day 2 legs, rest, day 3 shoulders, rest, day 4 biceps/tricept, rest. It is certainly OK to train both muscle groups in the same workout. I also do some core work every workout. 1-2 days on legs, 1 day for shoulders and rear delts, but i'm torn between doing chest and back on the same day and arms on a different one, or chest and triceps on one day and back and biceps on another. I usually work out my chest/back twice a week and on the 2nd workout on chest I use the bar, and cables instead of dumb bells. 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. Then I would start my back workout with Pull ups, Cable rows, Lat pull downs, and finally T bar row. So same muscle groups every other day. A typical two-day split, for example, works your lower body one day and upper body the next day. Im not sure there is a con to working out back/chest on the same day. Legs are usually done on the "pulling" day, or can be done separately on a third day. Final Thoughts on Chest and Back Workouts on the Same Day. Hopefully you have learned a little more about whether doing chest and back together on the same day is a good idea for you. Here is a sample schedule: Monday - Back and Chest Workout #1; Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. For example, i superset bench press and rows. I adopted and tweaked a routine I found here on bb.com. Good, let’s get into the workouts to … How to: Start with your left knee on a bench or chair, and your right leg extended behind you.Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a).Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b).Slowly lower it back down and repeat (c).Then switch sides. With workouts being so personal and needing to fit time and ability there is no one size fits all option. The pro is i can superset chest and back which allows me to do more sets in less time. This is a 2 day per week back and chest specialization workout that is designed to help you bring up your upper body. I usually do back and chest on the same day. 1. 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