T Nation

Chest and Back Twice a Week

hello, just wondering if anyone has tried a routine similar to this:

monday-chest
tuesday-back
wednesday-off
thursday-light chest and back/shoulders
friday-arms/abs
sat-legs/abs
sun-off

i’ve been doing this for a little over a month now. i really like it because when thursday rolls around, my chest and back are still a little sore from monday and tuesday and it’s easier to really focus in and feel those groups contract.

i normally do something like this:

monday-
barbell bench: 4-5x5
incline db bench: 4x6-8
machine flys: 4-5x8-12

tuesday-
wide cable pull downs: ramp to a set of 6-8
seated close grip cable rows: ramp to a set of 6-8
straight arm pull downs: 3-4x8-12
close grip pull downs: 3-4x8-12

thursday-
incline barbell bench: 4x8-12
side laterals: 4-5x10-12
shoulder width pull ups: 3xfailure
seated close grip cable rows: 3x10-12
shrug variation 3x10-12

i’m 22, 6’3 and about 190-193, my lifts are pretty weak. looking to add strength and size. just wondering if anyone has done a split similar to this.

-alex

edit: also forgot to add, was training on and off since high school, started getting serious about six months ago, getting to the gym 4-5 days a week, eating everything in sight.

-alex

Nothing wrong with doing it like that, though I’d be concerned with your seeming lack of emphasis on legs. I’m just assuming though, and you know what they say about that…but seriously, what are you doing on leg day, sets/reps/weights?

The back/chest part isn’t a bad plan though, as long as you don’t push the light day TOO hard and inhibit your “heavy” workout.

well, i have an anterior pelvic tilt, so right now on leg day i have a heavy focus on glute and ham work. i like to do some isolation work on those to get them warm and activated because i seriously don’t feel them if i don’t. i’m very quad dominate. most leg days go something like this:

single leg ham machine curls: 3x8-12
glute press machine: 4x8-12 this machine is awkward but i really feel it
body weight lunges: 3-4x10-15 these are very difficult for me. sad. i also super set these with glute bridges and hold for about 30-45 seconds.
ill finish with either of these depending how im feeling:
goblet squats: 5x10-12
or
leg press: 3-4x8-12

it is very difficult for me to hit good depth on back squats, or activate any feeling in hams or glutes during deadlifts unless i go sumo and those still feel awkward. i feel deadlifts most in my lower back. i am thinking about adding box squats or maybe getting into front squating.

I’d recommend front squats and box squats in equal parts, really. Also, as far as flexibility goes, try doing the bodyweight lunges BETWEEN sets of whatever squatting variation you’re doing, and pause each rep at the bottom position, really focusing on stretching out your hips/groin. You may want to be hitting up DB RDLs as well for hammies; very simple, easy to add resistance to, and just an all-around good hammie movement. What kind of weights are you throwing around on these movements?

[quote]hungry4more wrote:
I’d recommend front squats and box squats in equal parts, really. Also, as far as flexibility goes, try doing the bodyweight lunges BETWEEN sets of whatever squatting variation you’re doing, and pause each rep at the bottom position, really focusing on stretching out your hips/groin. You may want to be hitting up DB RDLs as well for hammies; very simple, easy to add resistance to, and just an all-around good hammie movement. What kind of weights are you throwing around on these movements?
[/quote]

the ham curl and glute press machines i use like i said just for pump/activation

but for the others they’re pretty weak:

leg press: i work above 300 i think ive done as much as 345-350
goblet squats: my gym’s dbs stop at 75 so, 75.

-alex

[quote]alex490 wrote:

[quote]hungry4more wrote:
I’d recommend front squats and box squats in equal parts, really. Also, as far as flexibility goes, try doing the bodyweight lunges BETWEEN sets of whatever squatting variation you’re doing, and pause each rep at the bottom position, really focusing on stretching out your hips/groin. You may want to be hitting up DB RDLs as well for hammies; very simple, easy to add resistance to, and just an all-around good hammie movement. What kind of weights are you throwing around on these movements?
[/quote]

the ham curl and glute press machines i use like i said just for pump/activation

but for the others they’re pretty weak:

leg press: i work above 300 i think ive done as much as 345-350
goblet squats: my gym’s dbs stop at 75 so, 75.

-alex
[/quote]

Yeah man, you really should be hitting up SOME squat variation of some sort, if not more than one, quad dominance or no. As long as you’re working more at hammies than at quads, you’ll even out…don’t neglect quads in the meantime though.

Hitting up some needed sleep…feel free to PM me if you have any further questions about this issue, I’ll get back to you as soon as I’m able.

Nate