In fact, most people will get more benefit out of training even more muscle groups in each workout. For example, i superset bench press and rows. This is a 2 day per week back and chest specialization workout that is designed to help you bring up your upper body. Good, let’s get into the workouts to … I also do some core work every workout. I superset most all exercises, … Dumbbell Row. I know chest and back are heavy workouts, so should i stick with this or just do chest one day and back another day. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. With me so far? Final Thoughts on Chest and Back Workouts on the Same Day. Im not sure there is a con to working out back/chest on the same day. Legs are usually done on the "pulling" day, or can be done separately on a third day. A typical two-day split, for example, works your lower body one day and upper body the next day. So same muscle groups every other day. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). I currently do chest and back same day. If you train chest and/or triceps the same day as delts, you're fine. 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. I try to get to the gym 4-5 times a week. With workouts being so personal and needing to fit time and ability there is no one size fits all option. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. 1. Here is a sample schedule: Monday - Back and Chest Workout #1; Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. 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 and back and biceps on another. I adopted and tweaked a routine I found here on bb.com. 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. I usually do back and chest on the same day. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. It is certainly OK to train both muscle groups in the same workout. Day 1 chest/back, day 2 legs, rest, day 3 shoulders, rest, day 4 biceps/tricept, rest. 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