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  1. #1
    Registered User ConnorJS's Avatar
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    Chest/tricep workout help.

    I have just started doing split muscle groups and have a chest/tricep workout tomorrow. Does this sound okay or should I change it?:

    Smiths Machine Flat bench Press 3 x 8-10
    Skullcrushers 3 x 10
    Flat Dumbbell Press 3 x 8-10
    Cable Rope Overhead Triceps Extension 3 x 8-10
    Cable crossovers 3 x 8-12
    Dumbbell One-Arm Triceps Extension 3 x 8-10
    Peck deck 3 x 8-10
    Smiths Machine Close-Grip Press 3 x 8-10

    Also do I need to be eating any protein before the workout/in the morning or can it just be carbs?
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  2. #2
    Lighting of peace AlexRyan1's Avatar
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    133lb y r u on a split brah
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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  3. #3
    Registered User ConnorJS's Avatar
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    Originally Posted by AlexRyan1 View Post
    133lb y r u on a split brah
    It means I can train every day and I'm not struggling with recovery so I may as well. I enjoy it a lot more and it keeps me motivated when I can concentrate on a couple of muscles at a time. Would I get better gains doing a full body with rest days? It just doesn't seem logical to me. I'm also more like 128lb at the moment because I lost a load of weight when I stopped training.
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  4. #4
    Registered User Zerofaisal33's Avatar
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    If I were you I'd replace the smith machine with a regular bench. And also 3x8 on an incline bench.
    The incline bench really helped me increase my gains. Also do regular close grip bench instead of smith machine.
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  5. #5
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    Given your stats just stick to compounds and experiment with calorie intake to find how many you gain at. No Marathon workouts and working out everyday for an ectomorph. You can simply do bench press, flyes, skull crushers. 3 sets each after warm-ups for chest and tris. Focus on intensity.
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  6. #6
    Registered User Deerpy's Avatar
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    Why use smith machine?
    Use more compound movement.
    Free weights is the way to go.
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  7. #7
    Registered User ConnorJS's Avatar
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    Cheers for the advice guys, so basically replace as many of the machine exercises with free weights? As for calories I'm trying get around 100g of protein for now until my whey protein arrives. I am also waiting for some creatine monohydrate which hopefully help with gains too.
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  8. #8
    Starting Weight:125 Eandretta96's Avatar
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    Yeah and move all your chest exercises to the front of the list.
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  9. #9
    Registered User ConnorJS's Avatar
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    Originally Posted by Eandretta96 View Post
    Yeah and move all your chest exercises to the front of the list.
    Why so?
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  10. #10
    Starting Weight:125 Eandretta96's Avatar
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    Because you'll do skullcrushers and then your triceps will be tired out when you start doing flat dumbbell press.
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  11. #11
    Registered User ConnorJS's Avatar
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    Originally Posted by Eandretta96 View Post
    Because you'll do skullcrushers and then your triceps will be tired out when you start doing flat dumbbell press.
    True but wouldn't doing all chest at start mean my chest would be tired for the next exercise?
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  12. #12
    Registered User astrobob76's Avatar
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    Originally Posted by connorjs View Post
    true but wouldn't doing all chest at start mean my chest would be tired for the next exercise?
    #facepalm
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  13. #13
    Starting Weight:125 Eandretta96's Avatar
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    You want to give your chest your all. If you do skullcrushers then you might have to lower the weight on db press by like 5 lbs. You are supposed to be tired. The tricep is a much smaller muscle.
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