With me so far? I try to get to the gym 4-5 times a week. I superset most all exercises, … I also do some core work every workout. 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. So same muscle groups every other day. Hopefully you have learned a little more about whether doing chest and back together on the same day is a good idea for you. I usually work out my chest/back twice a week and on the 2nd workout on chest I use the bar, and cables instead of dumb bells. A typical two-day split, for example, works your lower body one day and upper body the next day. 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. If you train chest and/or triceps the same day as delts, you're fine. 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. Final Thoughts on Chest and Back Workouts on the Same Day. Legs are usually done on the "pulling" day, or can be done separately on a third day. It is certainly OK to train both muscle groups in the same workout. I know chest and back are heavy workouts, so should i stick with this or just do chest one day and back another day. I currently do chest and back same day. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. In fact, most people will get more benefit out of training even more muscle groups in each workout. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. For example, i superset bench press and rows. Then I would start my back workout with Pull ups, Cable rows, Lat pull downs, and finally T bar row. Good, let’s get into the workouts to … If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. With workouts being so personal and needing to fit time and ability there is no one size fits all option. 1. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. Day 1 chest/back, day 2 legs, rest, day 3 shoulders, rest, day 4 biceps/tricept, rest. Im not sure there is a con to working out back/chest on the same day. The pro is i can superset chest and back which allows me to do more sets in less time. This is a 2 day per week back and chest specialization workout that is designed to help you bring up your upper body. I adopted and tweaked a routine I found here on bb.com. I usually do back and chest on the same day. 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