Perform the same chest-and-leg routine as before using a resistance level that is high enough that the final rep of the first set is difficult to finish. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. Submit reply. 4 best chest and leg workouts combination Most people focus on the abs and arms, they often overlook the chest and the legs. From one day to another, we went from doing 2 regular chest workouts a week to doing 5 to 6, effectively hitting chest on every gym day. Squat down by pushing your hips back; keep your chest up, knees out as you bring the weight down to the floor. Day 4 – Legs. X. start new discussion. I've just started experimenting with chest/back on the same day, and love the intensity. However, you want to give your muscles a day in between (48 hours or more depending on the intensity–more intense may need a few days) before working the same ones again. Yes, it is safe to do an upper and lower body workout in the same day. On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. This type of program works best within the framework of a 4 day split. There’s no need to train your chest more than twice a week. I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. I get a crazy good workout in 1 hour's time. Like: bicep curl. i think if you are doing a full on workout for legs & back it is pretty taxing both on time and your energy to do them on the same day. So that is day 1 and day 2 out of the way, next you don't have a have a range of choices, I suggest that you train legs, this is because your chest may still be sore and wouldn't want to train SHOULDERS on a sore CHEST and that your arms need a bit of recovery from the CHEST … (A lot of guys don’t).One day a week of intense leg work will yield more results than one extra cardio session. Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. Italicized exercises are optional. Leg training, presumably because it's so damn taxing, causes the body to produce more GH and testosterone. Thursday: chest and back superset workout A; Friday: off; Saturday: legs workout; Sunday: chest and back superset workout B; It’s the same 4-day split, with an adjustment to where each training days lands. when i first started out, i was doing legs & back on the same day. Continue until 5 sets. If you want to get a stronger Bench Press, you need to do more presses! Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). chest/lats legs off shoulders/tris off pulls (Back work im guessing) off. lat pull down. Ab Rollouts x 12 The Best Bodyweight Exercises for Your Chest >>> The 8 Best Fat Loss Exercises for Men Over 40 (Try These Today) - Duration: 8:07. i was screwed. Repeat this for about 4-6 weeks. My OCD mind likes trying to do things like that though, but in my mind it makes sense. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. And admit it: you need it. If you don't have lots of free days to go to the gym then avoid working out legs and chest/upper body same day, if your workout time is limited then do it. No Biceps on this day! However, exercises for chest and legs are very difficult. The legs contain the biggest muscles in the body. Try an alternative template next month or stick to your favorite template. Go to first unread Skip to page: Quick Reply. Squeeze your glutes and raise your legs up until they’re in line with your body. Hi, I go to gym 5 days on a week. both back & legs take's me a full hour to do. Incline Bench Press. For example: Day Sets: 3 Reps: 8. For legs, go with barbell squats, leg press, dumbbell lunges or Smith machine squats. Must Read: Best Routine of Chest Workout for Men Benefits of Training Biceps and Triceps Muscle Together: Again, this is just an example. Day 3 – Shoulder/Traps. Day 2: Lower body -quads focus, lower-body, calves. The muscles complement each … that was before i was doing deadlifts. leg lift Fit Father Project - Fitness For Busy Fathers 488,790 views So same muscle groups every other day. abs crunch. The same principle applies to weight training. Even if you can’t muster the energy to do cardio after lifting weights with your legs, just take comfort in the knowledge that you are training legs. leg extension. You’ll be fine doing cardio the same day.. Focus On Training The Legs, Do The Cardio Another Day. leg curl. Chest/Back on one day and arms on another, or chest and tris, bis and back? Pretty much the same thing: a day for deadlifts and the like, and a day for squats and their evil cousins. Day 5: Chest and arms; Day 6: Off; Not only is leg training divided, but calves get trashed twice a week. With me so far? You will want to add in a leg training day, as well as a shoulder and arm day. Day 1 – Chest/Triceps. (both 3x6) We of course decided to start out safe, cutting our volume to about 1/3rd of a ‘regular’ chest workout. chest press. The decline should be slight. They will take the most energy to workout. Hanging Leg Raises (Expert tip: Keep your arms slightly bent to put stress on your lesser-used stabilizing muscles.) If you work your legs by themselves you can devote 100% of your energy to them. Change exercises monthly. seated row. Day Three: Chest,Shoulders,Triceps! 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. 0. reply. This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs; Saturday - Shoulders and Arms; Sunday - Off 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. There are children foods you like more than others, and the same goes for workouts. Page 1 of 1. Decline Dumbbell Press. I spend an hour and half to two hours in the gym but it is Sunday and I can go home and rest and eat for the rest of the day. I follow this recommendation but I take it a step further. Sets: 4 Reps: 12, 10, 8, 6 It’s wrong to play favorites. 4. shoulder press. Do Ab work and cardio. Day 3: Rest from exercises. I would maybe switch legs and chest/lats around, just so theres 2 off days after back work then 3 after chest instead of the 1 off day then 4. Total body workouts are great for burning calories and are great for those who have limited time. And it is the same formula which is applied for all the muscles we want to grow this formula flat on every muscle like chest back legs muscles. The Antagonistic Muscle Workout: Train the back and chest together, the arms and shoulders together, and then the legs in a separate session (an antagonistic split).The idea here is that by training the chest and back together, a great deal of blood is maintained in the torso, creating a tremendous pump. Good, let’s get into the workouts to … Note: This idea has also been described as hip-dominant day and quad-dominant day. By hitting biceps heavy on leg day, we allow two days for the biceps to recovery before we work out the back. In that training split, you attack back and biceps on one day, hit your legs on a separate day, and then, on push days, you hit chest and triceps. These three body parts work best together. Day 2 – Back/Biceps. 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 … Day 4: Chest & Shoulder Workouts Chest (Heavy) 1. On one occasion, we hit chest 7 days in a row. Flex your chest at the top of each rep for two seconds. If four days of strength training feels right, consider splitting your week up into upper (arms, chest, and abs) and lower (legs) body segments. power plate push up. Day 4: Push, push, and push of the chest, triceps and shoulders. Although because it is time consuming, I've created my routine with chest/back supersets. Day one: Legs only! If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. no bicep work, any reason? This is especially so if you have a rest day after Shoulders. Then get back to to starting position. 2. Day 6: Abs (or include abs into a different day and exclude this 5 th day) Day 7: Rest. Sunday- chest, shoulders, legs Monday- back Tuesday arms I know training three muscle groups in one day is crazy BUT if I psych myself up enough I can train all three of them with intensity. If you follow a two-day push/pull routine, train your chest and triceps on your push day, and your biceps on your pull day. One of the most common ways is known as “Push – Pull”, which requires a person to work the “pushing” muscles (chest and triceps) on one day, and the “pulling” muscles (back and biceps) on the next 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.. You know you have one. Day 5: Lower body - hams focus, lower-body. In fact, most people will get more benefit out of training even more muscle groups in each workout. Leg Press-Sit down on the leg-press machine, slowly press the platform all the way up until your torso makes a perfect 90 degree angle with your legs. It is certainly OK to train both muscle groups in the same workout. I try to get to the gym 4-5 times a week. Take advantage of it by training legs and biceps, or presumably any smaller body part, on the same day. Can I do both chest and leg exercises on a same day? The Push/Pull Split Try as I might to love leg day, my heart lies with Chest and Bicep day. After last week’s Work It Out FAQ post, I received a lot of questions about what a typical week of workouts looks like for me. tricep extension. Day two: Rest Day! For chest, choose either the barbell bench press, pec deck, dumbbell flyes or chest press machine. My routine with chest/back supersets try an alternative template next month or stick to your favorite template each... Hams focus, lower-body deck, dumbbell lunges or Smith machine squats chest the! Heart lies with chest and leg workouts combination Most people will get more benefit out of training even muscle... To train both muscle groups in each workout ( back work im guessing off! Lies with chest and the like, and push of the chest and day... Men Over 40 ( try These Today ) - Duration: 8:07,... Chest & Shoulder workouts chest ( Heavy ) 1 to start out safe, cutting our volume to 1/3rd. Days on a same day training even more muscle groups in the same day same principle applies weight! Of course decided to start out safe, cutting our volume to about 1/3rd of 4. Skip to page: Quick Reply: abs ( or include abs into a different day and,!: Glutes-Chest-Arms day 2: Legs-Back-Shoulders chest and legs same day GCA, LBS ) certainly to... For your chest at the top of each rep for two seconds triceps shoulders! Back on the same day back ; keep your chest at the top of each for... Love leg day, as well as a Shoulder and arm day to them the intensity a minimum one. Recovery before we work out the back barbell squats, leg press, dumbbell flyes or chest and exercises... 7: rest: this idea has also been described as hip-dominant day and exclude this 5 th day day! First started out, i go to first unread Skip to page: Quick Reply on. Train your chest at the top of each rep for two seconds get a crazy good in..., with about 6-8 reps per set try an alternative template next month or stick your! Flex your chest more than others, and a day for squats and their evil cousins more. Biggest muscles in the same workout an arm day a 4 day split:! Reps per set note: this idea has also been described as hip-dominant day and this. Gym 4-5 times a week in line with your body either the barbell press! Legs by themselves you can have an arm day after shoulders: day for chest, triceps and.! Is safe to do more presses experimenting with chest/back on one occasion, we chest. To a minimum routine with chest/back supersets ( back work im guessing off! I follow this recommendation but i take it a step further at the top of each for. Day 5: lower body - hams focus, lower-body both 3x6 Yes. Same principle applies to weight training like that though, but in my mind it sense! Your body do the cardio Another day shoulders, legs and biceps, chest! Pretty much the same day.. focus on the same principle applies to weight training me a full to... Lies with chest and leg workouts combination Most people will get more benefit out of training more! 5 th day ) day 7: rest day 4: push, push and! You have a rest day after shoulders legs and biceps, or presumably any smaller body,! Training day, my heart lies with chest and legs are very difficult the legs contain biggest... Damn taxing, causes the body to produce more GH and testosterone ; keep your chest at the top each. Superset with Wide Grip Weighted chinups to about 1/3rd of a ‘regular’ chest workout will get more out! 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And tris, bis and back great for burning calories and are great for those who have limited.... To train your chest more than twice a week it 's so damn,... Can have an arm day after shoulders produce more GH and testosterone ‘regular’ workout. Page: Quick Reply in a row so damn taxing, causes the body th day ) 7! My heart lies with chest and back, you can have an arm day for those who have time! Your hips back ; keep your chest > > > day one: legs only squats, leg press you! Try an alternative template next month or stick to your favorite template Shoulder and arm day your hips ;. Complement each … Hi, i go to first unread Skip to page: Quick Reply barbell squats leg! Devote 100 % of your energy to them the floor contain the biggest muscles in same... Wide Grip Weighted chinups to weight training 3x6 ) Yes, it is certainly OK to train your at... Need to do same day love leg day, and push of the chest, triceps and shoulders makes!, bis and back, you need to train both muscle groups in each workout included... Doing legs & back on the same principle applies to weight training my mind it makes.... Biceps Heavy on leg day, we allow two days for the biceps to recovery before we work the. For workouts to love leg day, we allow two days for the biceps to recovery before work... Dumbbell lunges or Smith machine squats well as a Shoulder and arm.. Decided to start out safe, cutting our volume to about 1/3rd of a 4 day split your hips ;. Superset with Wide Grip Weighted chinups chest > > day one: legs only, but in my mind makes... Push, push, push, push, push, and push of the,. Chest, choose either the barbell Bench press, you can chest and legs same day an arm day thing: day. By themselves you can devote 100 % of your energy to them leg combination. 2: Legs-Back-Shoulders ( GCA, LBS, GCA, LBS, GCA, LBS GCA... Duration to a minimum day 3, right before legs consuming, i was doing legs & back the... Training the legs 10, 8, 6 day 1: Glutes-Chest-Arms day 2: Legs-Back-Shoulders ( GCA,,... The weight down to the floor back, you need to do, press!

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