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  1. #1
    Registered User rnickel17's Avatar
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    Order of exercises?

    On say a Push day when I am working Chest, Shoulders and Tris. Is it best to work all chest exercises first, then shoulder, and then finish with tris.

    Chest 1
    Chest 2
    Chest 3
    Shoulder 1
    Shoulder 2
    Shoulder 3
    Tri
    Tri

    Or is it better to alternate like:

    Chest 1
    Shoulder 1
    Chest 2
    Shoulder 2
    Chest 3
    Shoulder 3
    Tri 1
    Tri 2

    Or does it really matter?

    Thank greatly!

    Ray
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  2. #2
    Registered User Ghawk21's Avatar
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    Assuming you're running a PPL and will have 2 push days. Use the first option for day 1 and flip it to shoulders first on the other push day. That's how I've always done it.
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  3. #3
    Registered User air2fakie's Avatar
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    Originally Posted by rnickel17 View Post
    Or does it really matter?
    To be able to answer your question it matters what Chest 1/2/3, Shoulder 1/2/3, and Tri 1/2 are. The answer likely isn't either of your 2 given options, but there are reasons why you might want to order your exercises in specific ways.

    Honestly it doesn't sound like you should be doing an advanced routine like a PPL, or if you do a PPL, that you should design your own - but up to you.
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  4. #4
    Registered User rnickel17's Avatar
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    Yes, I am doing a PPL with 2 workouts per muscle group a week.

    Thankyou for your suggestion
    Ghawk21! 🙂👍
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  5. #5
    Registered User rnickel17's Avatar
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    Been working a 5 day bro split for 2 straight months.

    Legs day 1
    Chest day 2
    Back and so on
    Rest
    Shoulders
    Arms
    Rest

    Read that adding more frequency muscle group twice a week is more effective.
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  6. #6
    Registered User Ghawk21's Avatar
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    Originally Posted by rnickel17 View Post
    Yes, I am doing a PPL with 2 workouts per muscle group a week.

    Thankyou for your suggestion
    Ghawk21!
    You're correct that 2x/ frequency is better. If you're new to this though we tend to advise against self-programming. If doing it your way will keep you motivated and in the gym then by all means run your own program. There are some PPL programs out there, Coolcicada PPL comes to mind as one to maybe check out. He sets it up where the days are the same and alternates more like your second choice which is also fine. You can find the layout here:
    https://liftvault.com/programs/stren...l-spreadsheet/
    Also comes with spreadsheets. Its less volume than you have now but, and I am assuming here, if you're a relative beginner its plenty.
    Bench: 365
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  7. #7
    Registered User air2fakie's Avatar
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    Originally Posted by rnickel17 View Post
    Been working a 5 day bro split for 2 straight months.

    Legs day 1
    Chest day 2
    Back and so on
    Rest
    Shoulders
    Arms
    Rest

    Read that adding more frequency muscle group twice a week is more effective.
    If you're a beginner you can do 2x/week frequency with a 3-day full body (or even a 4-day UL if you want more volume), and can probably make better progress than with a higher volume PPL.

    If you're going to do a PPL, for exercise order I suggest not thinking in terms of muscle groups and putting your bigger compound lifts first. For ex on Push day, presses first regardless of what muscle group you consider them to focus on (BP, Incline BP, OHP, Close Grip BP, dips - can switch order based on preference) then you can decide on isolations order depending on which ones you want to focus on first. You can put certain isolations before compound lifts, but prob should have a specific reason for doing so IMO.

    Regardless of which split you use, consider going with a proper routine from the stickies or somewhere else since the order, exercises, reps/sets, progression has already had a lot of thought put into them.
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  8. #8
    Registered User paulinkansas's Avatar
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    Coming up with your own program is like trying to reinvent the wheel or build a better mousetrap. Just go with a program in the stickies up there ^^^. There is a link in the Fierce 5 sticky that will take you to some intermediate/advanced routines. These are PPL, UL, PPLUL, etc.
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  9. #9
    Registered User rnickel17's Avatar
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    Thanks guys. Oh yeah, I’m definitely not trying to reinvent the wheel. I don’t want to mess anything up, and want to use a proven formula.

    So I’m looking at proven programs on this site.

    I just saw some that used either of the two exercise setups that I used above and was just wondering if one was better than the other.

    Thanks
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  10. #10
    Registered User AlexSays's Avatar
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    I prefer to alternate my compounds between bodyparts but that's just me
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  11. #11
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    What I like doing:

    First push day:
    Low rep horizontal push
    Med-high rep vertical push
    High rep chest accessory
    High rep shoulder accessory
    Tricep burnout

    Second push day:
    Low rep vertical push
    Med-high rep horizontal push
    High rep shoulder accessory
    High rep chest accessory
    Tricep burnout

    First compound take long 5 minute rest and be nice and rested for each set.
    Second compound take medium 3 minute rest.
    Accessories you can superset and take shorter rests.
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