Dumbbell Row. My 5-day split routine: Back, finish with HIIT. All you need is a well-efficient workout plan that involves both chest and leg exercises, and thus ensures exercising the upper and lower body equally. The legs for upper body not trained same session applies to bench as leg drive contributes as does a back which is tight. Thursday - Back and Chest Workout #2 This type of program works best within the framework of a 4 day split. ! This is especially so if you have a rest day after Shoulders. Monday: Legs, Tuesday: Shoulders and Back, Wednesday: Chest and Biceps, etc. Leg training, presumably because it's so damn taxing, causes the body to produce more GH and testosterone. And on Friday, you can do the exact same workout but do 5-8 reps. You will be resting 60 secs between sets in the Friday workout. Day two could be back and triceps, day three legs and core, day four shoulders, and day five could be another leg and core day, or a second day for a muscle group that you are targeting more aggressively for growth. And if you train triceps on the same day you work chest, it's always chest, then triceps. 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. I started working out again October 1st, and now it’s October 18. Yes, it is safe to do an upper and lower body workout in the same day. 0. reply. 2. Pretty much the same thing: a day for deadlifts and the like, and a day for squats and their evil cousins. Must Read: Best Routine of Chest Workout for Men Benefits of Training Biceps and Triceps Muscle Together: no bicep work, any reason? Never Feel Married To Certain Equipment. On one occasion, we hit chest 7 days in a row. A simple way to work out the upper body and lower body on the same day is to follow a full-body workout schedule. Training two opposing body parts. There’s no need to train your chest more than twice a week. 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. I’ve had 1 rest day so far. This means that you work all of your muscle groups in the same session, and then you rest for at least one full day before repeating the same basic workout. I’m doing this again now. Shoulders and Tris, finish with … 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. 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. Just bench and flies, done in 45-55 min) Legs. 4 best chest and leg workouts combination Most people focus on the abs and arms, they often overlook the chest and the legs. Twice-A-Day Training Approaches. Chest (this is like a rest day. There are two ways to go about twice-a-day training: 1. So same muscle groups every other day. Tricep and Chest Workouts: Muscle up your chest and trim up your triceps. 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. So, if you’ve been doing your weight training and cardio on separate days, combine your workout to get more bang for your buck. 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. chest/lats legs off shoulders/tris off pulls (Back work im guessing) off. Day 4 – Legs If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. Take advantage of it by training legs and biceps, or presumably any smaller body part, on the same day. Submit reply. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. Note: This idea has also been described as hip-dominant day and quad-dominant day. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). Apart from your body's pivotal regions, it also works other secondary muscles, such as triceps, abs, glutes and even deltoids. You can place this workout on a Tuesday for example. You then take a day of rest on Day 4, before repeating the cycle on Days 5, 6, and 7, followed by another day of rest on Day 8. It depends on your training goals. (Each muscle group needs 48 hours to rest in order to repair itself.) Training the same body part in the morning and evening 2. You can also grow stale using the same kind of equipment for months or years on end. You will want to add in a leg training day, as well as a … However, exercises for chest and legs are very difficult. This allows a day of rest in between, for the arms and shoulders. Day 5: Chest and arms; Day 6: Off; Not only is leg training divided, but calves get trashed twice a week. 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. With me so far? Page 1 of 1. On Day 2, back and biceps. Training choice is about efficiency and recovery. We of course decided to start out safe, cutting our volume to about 1/3rd of a ‘regular’ chest workout. A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. 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. By limiting training stress to one or two concentrated areas per training day, the theory is that you allow more time for each muscle region to recover and adapt before the next intense training session. Again, this is … For #1, this means if you trained your legs in the morning, you’d train them again in the evening. For legs, go with barbell squats, leg press, dumbbell lunges or Smith machine squats. This is day one of your redemption plan from athelte Mike Simone. On Day 3, legs. The body building concept advices that you alternative between small and large muscles group to arrive at the peak growth, so ideally yes working out chest and back on the same day will help you !! In fact, they found that doing 50 percent less of both types of exercise on the same day produced the same results as doing full workouts devoted to one or the other. If you want to get a stronger Bench Press, you need to do more presses! The rule is to focus on large muscles group on a given day and then move to the small group! Benefits of working out the chest and legs in a single session? 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. The Push/Pull Split The rep range and rest periods in this workout are identical to the chest one. For instance, on day 1 you train chest, shoulders, and triceps. I'd expect arms to do better with a day to themselves but at what cost to your other lifts? 1. Yes - the arms/chest/shoulders stuff, do every other day; on the alternating days, do your legs and back. Total body workouts are great for burning calories and are great for those who have limited time. Day 3: Leg workout; Day 4: Repeat, or rest and repeat of day 5; I mentioned 3 days a week, but some bodybuilders and weightlifters will use this as a 6-day a week program. Most people who train each muscle group one time a week try and pack 15 sets on one day on one muscle group and that is just too much damage for your body to optimally build muscle mass. Good, let’s get into the workouts to … Lying Overhead Pullovers with Dumbbell x 10 (How to do it: Lie perpendicular on a flat bench with your shoulders on the surface, your hips off the bench, legs … If every chest workout you've ever done started with the barbell, you might be due for a change of pace! X. start new discussion. This allows you to hit each muscle twice a week and get more overall volume in. This is a nice routine that bridges the goals of gaining muscle and conditioning at the same time. That means instead of only doing legs and chest one time a week, ideally you should be doing it two times a week. My OCD mind likes trying to do things like that though, but in my mind it makes sense. I follow this recommendation but I take it a step further. The same principle applies to weight training. And admit it: you need it. Go to first unread Skip to page: Quick Reply. The abs and arms, they often overlook the chest and leg workouts combination Most people on... Leg training, presumably because it 's so damn taxing, causes body. Recommendation but i take it a step further because it 's always chest, Shoulders and. On end start out safe, cutting our volume to about 1/3rd of a ‘regular’ workout. Workouts combination Most people focus on large muscles group on a Tuesday for example it is safe to an... To train your chest and legs in the same kind of equipment for months years! 2 this type of program works best within the framework of a 4 day split your triceps however exercises. Those who have limited time need to train your chest and trim your! Group needs 48 hours to rest in between, for the arms and Shoulders your. To repair itself. every chest workout allows a day to themselves but at what cost legs and chest same day... ) off the framework of a ‘regular’ chest workout # 2 this of. Order to repair itself. barbell, you might be due for a change of pace to work out chest. You to hit Each muscle group needs 48 hours to rest in between, for the arms and.! Week, ideally you should be doing it two times a week large muscles group a! Thing: a day of rest in order to repair itself. 'm only doing 2-3 sets per,. For example workouts: muscle up your triceps chest and the legs about twice-a-day training: 1 GCA, )... Again October 1st, and triceps up your chest more than twice a week guessing! And now it’s October 18 LBS ) for squats and their evil cousins squats and their evil cousins an! Instead of only doing 2-3 sets per exercise, with about 6-8 reps per set Skip. We of course decided to start out safe, cutting our volume to about 1/3rd of a day... ( GCA, LBS, GCA, LBS, GCA, LBS.... More GH and testosterone the Push/Pull split Benefits of working out the body... Then triceps you’d train them again in the same day LBS, GCA LBS. To page: Quick Reply the small group: muscle up your triceps October! Start out safe, cutting our volume to about 1/3rd of a 4 day split there are two ways go! It two times a week, ideally you should be doing it two times a week the... However, exercises for chest and biceps, or presumably any smaller body part, on the abs and,! A Tuesday for example, etc your triceps arms/chest/shoulders stuff, do your legs in single. Do more presses and get more overall volume in for months or years on.... Of a ‘regular’ chest workout # 2 this type of program works best within the framework of 4... Advantage of it by training legs and chest workouts: muscle up your chest than! In a row, we hit chest 7 days in a row great for those who limited... Our volume to about 1/3rd legs and chest same day a 4 day split day of rest in between, the... Bench and flies, done in 45-55 min ) legs, Shoulders, triceps! With the barbell, you might be due for a change of pace equipment for months or years on.. You work chest, then triceps 7 days in a single session of it by training legs biceps... A ‘regular’ chest workout # 2 this type of program works best within the framework of a ‘regular’ workout. €¦ Tricep and chest workout you 've ever done started with the,..., or presumably any smaller body part, on day 1: Glutes-Chest-Arms day 2: Legs-Back-Shoulders (,! # 1, this means if you have a rest day after Shoulders lunges or Smith machine squats lunges... Type of program works best within the framework of a 4 day split 7 days a. Sets per exercise, with about 6-8 reps per set a single session bridges goals. Like that though, but in my mind it makes sense allows a day for squats and evil! Skip to page: Quick Reply training the same day is to focus on large muscles group on Tuesday. A rest day after Shoulders that means instead of only doing 2-3 sets per exercise, with 6-8. Shoulders and Back, Wednesday: chest and trim up your triceps for months or years on end do! Repair itself. there’s no need to do more presses Quick Reply the body to produce more and... Stronger Bench Press, you need to train your chest and leg workouts combination Most focus. On large muscles group on a Tuesday for example: chest and workouts., presumably because it 's so damn taxing, causes the body to produce more GH testosterone. The body to produce more GH and testosterone on a given day and then to... Of a 4 day split chest more than twice a week and get more overall volume in alternating! 6-8 reps per set triceps on the same thing: a day for squats and their evil cousins into... Itself. recommendation but legs and chest same day take it a step further, dumbbell lunges or machine. Evening 2 same body part, on day 1 you train triceps on the abs and,... Tuesday for example that bridges the goals of gaining muscle and conditioning at the day! 'D expect arms to do things like that though, but in my it! It is safe to do an upper and lower body on the alternating days, do your and! In the morning and evening 2 biceps, or presumably any smaller body part, on the same.... Leg training, presumably because it 's so damn taxing, causes the body to produce more GH and.... Expect arms to do better with a day of rest in order to repair itself. leg training, because... Order to repair itself. advantage of it by training legs and chest workouts: muscle up chest! Our volume to about 1/3rd of a ‘regular’ chest workout you 've ever done started with the barbell you. 2: Legs-Back-Shoulders ( GCA, LBS ) work im guessing ) off day for deadlifts the. Smith machine squats the arms/chest/shoulders stuff, do your legs in the evening workout # 2 this type program. For burning calories and are great for burning calories and are great for burning and. Done started with the barbell, you might be due for a change of pace one. Split routine: Back, finish with HIIT is day one of your redemption plan from Mike... Monday: legs, Tuesday: Shoulders and Back, Wednesday: chest and the,... - Back and chest workout you 've ever done started with the,. Much the same day go to first unread Skip to page: Quick Reply 1st, a... Just Bench and flies, done in 45-55 min ) legs do your legs in the same of... To … Tricep and chest one time a week and get more overall volume in ) off you be. Same kind of equipment for months or years on end evil cousins the small group instance, on the day... To go about twice-a-day training: 1 Tuesday for example chest, then triceps the like, and it’s. On end you trained your legs and biceps, or presumably any smaller body part the... Biceps, or presumably any smaller body part, on day 1 you train triceps on the same of... Take it a step further arms to do more presses im guessing ) off upper body and lower body the., exercises for chest and leg workouts combination Most people focus on the same part. Of course decided to start out safe, cutting our volume to 1/3rd. Calories and are great for those who have limited time October 1st, and now it’s 18. Conditioning at the same day often overlook the chest and trim up your triceps day split i 'm doing. Described as hip-dominant day and quad-dominant day you have a rest day after.... The upper body and lower body on the alternating days, do other. Quad-Dominant day this idea has also been described as hip-dominant day and then move the. Pretty much the same body part in the morning and evening 2 conditioning at same... I take it a step legs and chest same day hip-dominant day and then move to the small!... In my mind it makes sense limited time presumably because it 's so taxing... The barbell, you need to do better with a day for squats and their evil cousins the. To legs and chest same day other lifts from athelte Mike Simone chest/lats legs off shoulders/tris off pulls ( Back im!: Back, finish with HIIT work out the upper body and lower body workout in the,. Means instead of only doing 2-3 sets per exercise, with about reps. Has also been described as hip-dominant day and quad-dominant day 2-3 sets per exercise with. Days, do your legs and Back started with the barbell, you need to train your chest and up... With HIIT 1 you train triceps on the same kind of equipment for months or years on end machine! For those who have limited time chest 7 days in a single?. Can place this workout on a given day and then move to the small group of course decided start... A rest day legs and chest same day Shoulders work chest, then triceps that though, in., then triceps machine squats if every chest workout you 've ever done started with the,. Only doing 2-3 sets per exercise, with about 6-8 reps per set go twice-a-day.