Chest / Tri's or Seperate Arm Day?
Hi All,
For the longest time (last 10 years or so), I've always worked Chest and tris on the same day. Since my tris were getting a good burn from the chest, I maintained working tris harder once chest was complete.
Here lately I've been considering moving to an "arms" day where I do bi's and tri's and stop working tri's on my chest day (Chest would be Monday, Back - Wednesday, Legs - Friday and the Arms day would be Sat or Sun (with Cardio in between each lifting day)).
Any thoughts on this?
Here's my chest day routine:
1) Flat Bench - 4 sets (1 warm up set) then 3 sets 12 / 8 / 4
2) Inclined Bench - 3 sets - 10 - 6 - 4
3) Declined Bench - 3 sets - 10 - 6 - 4
4) Same 3 sets as above but with dumbbells
5) 4 sets of dumbbell fly's - 12 - 10 - 8 - 6
6) 2 sets - 50 push ups
Then I go through tris...there are about 10 different tri's workouts that I mix up (IE. Skull Crushers, Kick Backs, etc etc). I'm just concerned by the time I get to my tri's; my triceps are exhausted from the above chest workout.
Thanks in advance!
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Personally I think the most important thing is to switch it up every once in awhile. It's been said a million times, but you should always keep your muscles confused. Sometimes I like to do chest and tris, sometimes I like to do bis/tris, or shoulders and tris even. Hell, I've been in the gym before and had a full triceps workout without even touching a chest, shoulder, or bicep exercise. Sometimes I feel like that's the best way for me to work them out, but everybody's different.
Thanks bro for the comment. Seems like I try doing this on occasion but I revert back to the old routine. I totally hear you and I really need to focus more on breaking old habits. Thanks for the advice
With your triceps being a smaller muscle then your chest it's very easy to over train them. I started doing just an arm day a few months ago and can already tell a big difference. I would consider doing just an arm day because if that's your workout I'm pretty sure your triceps are completely torn down afterwards... Also I'd mix your workout up too and not do the same thing over and over again
Awesome. I'm glad you're confirming what I was thinking by providing your personal experience. I think I'm going to go ahead and make an arm day. Yeah I also mix it up. What I've also been doing is the 300 Workout on Sundays as a breakdown for core. I just do it on Sundays and sometimes every other Sunday to mix things up.
I think you would maximize your workout if you did bis/tris on a separate day, I do arms on a separate day every other rotation ex) rotation 1: chest, beck, shoulders, legs, arms... rotation 2 will not have arms in this rotation but rotation 3 will (hope that makes sense). That's just something I do, I know arms get worked almost every workout except legs, I want my body to look proportioned to my arms. That's just my 2 cents though...
Thanks bro...I like the rotation. I'll certainly incorporate this into my routine. What you're saying totally makes sense!