Chest/Biceps or Chest/Triceps

[CoQ10]

Hey Everybody,

I've been doing the following workout routine for a while now, five days per week:

DAY ONE: Chest and Biceps
DAY TWO: Back and Triceps
DAY THREE: Shoulders and Legs

Do you think I should change to Chest/Triceps and Back/Biceps? The reason I didn't before was because my triceps are usually fried after a hard chest workout; but then again, is one day a long enough time to let my triceps totally recover from the chest workout? Should I do both at once and allow three days to recover, or split them up?

Thanks!

-C10

[Tyrbolift]

Sorry, I can't vote. My new workout has chest/triceps/biceps. lol

[ironstrife]

i go...
day1: chest/bicep
day2: shoulder/tricep
day3: back/legs

if i had shoulder on day3 as you do.. i'd have hard time benching especially incline on the chest day if i didnt take a day off after day3...

[TunaBreath]

I just started doing chest/triceps on the same day yesterday, and I HATED it. I couldn't hit my triceps nearly as hard as I used to when I did them on a day with biceps. I might switch bi's/tri's.

[Kano]

chest and tris... as u hit ur tris when benchin ...

[ThickAsABrick]

Hey Everybody,

I've been doing the following workout routine for a while now, five days per week:

DAY ONE: Chest and Biceps
DAY TWO: Back and Triceps
DAY THREE: Shoulders and Legs

Do you think I should change to Chest/Triceps and Back/Biceps? The reason I didn't before was because my triceps are usually fried after a hard chest workout; but then again, is one day a long enough time to let my triceps totally recover from the chest workout? Should I do both at once and allow three days to recover, or split them up?

Thanks!

-C10

Unless you train with low volume and low intensity, I don't see how it is possible to continue this type of split and make gains. Your triceps are worked when you do chest, then you hit them directly again the next day. Training biceps the day after back is also questionable, but I suppose if you recover extremely quickly, it is possible. back and shoulders also produces some overlap.
But since you are doing this 5 times a week, I don't see how this will allow your muscles enough time to recover and grow. Too much overlap.

[Naga89]

I do Chest/Tris, Back/Bis, Legs, Shoulder/Small muscle groups

For my chest and tris I interweave them into each other, usually do bench, tricep pushdown, incline db, skull crushers etc.
works really well for me...

[coolexec]

I have taken to varying them ... a few months of Chest/tri and back/bi and then a month or two of Chest/bi and back/tri.

It seems to working. Funnily enough I think I prefer the back/triceps & chest/biceps routine because my arms are less tired after the bigger muscle group and I can squeeze just a little bit more out of them. Simply put .... after an intensive chest workout my triceps are bushed .... working them further is less productive than working my biceps.

Anyway, we are all different ... do what works for you mate.

[Drumkid20]

I have a friend who does the same thing chest/biceps and back/triceps one after another. The only thing he preaches is tons of protien and arginine and 10 hours of sleep a day. Hes about 215 pounds at 5'8 -pretty good size but eats I'd say conservatively 4500-5000 calories a day-I spend alot of time with him during the day and he eats constantly more than me-i just try to keep up. I'd say hes had better than usual gains doing this, but he takes such good care of himself, his recovery has to be incredible. Hes going through i think about 250-275 grams of protein, and he takes tons (like 40-50 grams) of casein before his huge 10 hour nightly hibernation.

[SwagMorris]

Try both, and see what you like better.

[delusive]

Monday - Chest, Bi

Tuesday- Legs

Wednesday- break

Thursday- Back, tri

Friday- Shoulders

Weekend - Break, only exception if i take an extra day break from thursdays workout

I limit myself to max 45min each workout day, this allows me to have a more productive workout in set timeframe. I get in, i get out and have time to jerkoff before my gf calls. What else could i ask for!

[passerby]

I now do fullbody 3x a week, which I prefer to splits, but back when I used to do splits, I did Chest/Biceps and Back/Triceps.

[OneBetter]

chest and tris... as u hit ur tris when benchin ...

i see this kind of post so much. i don't get the point. yes, you're hitting your tris. but when i do bench, at least for me, my tris get tired out somewhat, and i dont feel that i can fully do working sets with my tris. so i like to hit my tris again when they are recovered.

right now i do chest/bi, back/tri, best of both worlds IMO

[Morbid_Mind]

day3: back/legs

How on earth do you have enough time/energy to do legs and back on the same day? Give legs their own day, they're half of your body and they deserve it.

[yellowadonis]

Monday - Back and Biceps
Wednesday - Legs
Friday - Chest and Triceps

[sh296]

Ancient thread, might help though.

No point in working chest and tris on the same day. Once youre done workign your chest out, your muscles will be too tired to work your tris.
An effective workout plamm is below:
Unfortunately cant post links (chesk S.I.A.S training by Jeff McCarrell)

[xaltair]

I do biceps, triceps, shoulders in one day. I do chest and back one day. I do legs in one day.

[chazzy1864]

Ancient thread, might help though.

No point in working chest and tris on the same day. Once youre done workign your chest out, your muscles will be too tired to work your tris.
An effective workout plamm is below:
Unfortunately cant post links (chesk S.I.A.S training by Jeff McCarrell)

you need to inform much of the bodybuilding industry that they are wasting their time doing chest/tris together.

[pfar54]

I do
chest/ shoulders
Back/ biceps
legs/ triceps

[Sage-]

I didn't read through what everybody said. But my old split used be:

Chest/Bicep
Legs
Back/tricep
Shoulders/traps

I do this now:

Chest
Legs
Off
Back
Shoulder/traps
Arms
Off

I liked my old split better which ill probably go back to if I don't see preogress with this.

Almost every chest movement involves triceps.. So I don't do them on the day of chest, or the day after. Just my opinion.

[getmoney06]

you need to inform much of the bodybuilding industry that they are wasting their time doing chest/tris together.

id chest and tris and seen good improvements whats
wrong with doing them on the same day ?

[chazzy1864]

id chest and tris and seen good improvements whats
wrong with doing them on the same day ?

it was sarcasm in teh direction of the person who said it was pointless.

[calnaughtonjr]

imo I would train chest and tris together. this way you will just need a few sets to smash your allready tired tris

[getmoney06]

imo I would train chest and tris together. this way you will just need a few sets to smash your allready tired tris

yes exactly i used to do chest and back then bis and tries but after i switched it up i love it at first i could hit the tris to hard but now it no big deal

[Viper504]

i been doing the Chest / Triceps , Back / Biceps pretty much for 3 years and just switched up to just having separate days for each body parts , and i find this seems to work better I'm able to put a lot more weight on arm day by having it separate , you could try your routine but i think you'll be too worn out to really push your self on arms after your chest and back workouts

My Routine

Day 1 Chest
Day 2 Back/Shoulders
Day 3 Arms
Day 4 Legs

[zildjian_4]

i notice a lot of people saying if they do tris with chest they cant hit the tris as hard... this isnt very smart.
just because you cant lift as much weight with your tris anymore doesnt mean theyre getting 'less' of a workout. if youre all about the numbers people se you putting up then give tris their own day but jeez, why work indirectly on chest day, and then directly on back day, and then indirectly on shoulder day again?

[rac22]

If oyu mean doing this split in consecutive days i would not recommend it. i would chest/tris on day then back/bis simply for the reason that no way i could get a good back workout with my bis still fried form the day before. If you can take one day off in between these the routine should be fine. Also you might consider doing arms on their own day if they are a weak point and if schedule allows.

[Kenny84]

I perfer Chest/Bi's, my routine looks like this.

Mon: Back/Tri's
Tues: Shoulders
Wed: Chest/Bi's
Thurs: Off
Fri: Legs

[lamagic]

I prefer chest/biceps

my split

legs
chest/biceps
back/rear delts
shoulders/triceps

[mightymouse37]

Neither:

Mon: chest/calves
Tues: back/tri's
Wed: off
Thurs: legs/shoulders
Fri: arms

(my tri's are a weak point so I'm hittin em twice/wekk)