I love 21s for the biceps! Excited to try this! Thanks
I have revised my chest day to look like this.
I was hoping to get in shoulders also but maybe that’s too much in a session?
5 sets flat bench
3 sets incline
3 supersets of 30 degree flies and dumbbell press
1 set of 21s
3 sets of triceps
15 sets total
Is it too much to add 6 more sets consisting of 3 sets standing press and 3 sets of lateral raises?
Absolutely. I’ve been using reverse 21s with bands again for bi/tri, either loaded, e.g. EZ curl +band; or just band with rope handle attachment. Brutal. Again, add a stretch afterwards and you will have DOMS guaranteed!
Another one from Scott Stevenson - 5 in the hole. Try a DB fly (incline, pronated grip seems to work better for me for mind muscle connection). Then:
- Do 5 full reps
- Do 5 top partials
- Do 4 full reps
- Do 5 mid range partials
- Do 3 full reps
- Do 5 bottom partials, etc, until you do 1 rep +5 final partials.
What does your weekly split look like? Why are you looking to add shoulder work to your chest day?
I would try doing the flyes after your 5x5 work then flat DB.
Hi @lucasmon
For the last 5 weeks, I have been doing a 6 day program which has workouts split into am and pm to allow for refuelling and more intensity.
It essentially was
Day 1:
Chest AM (Flat Bench 5x5, Incline Bench 3x8 and Flies 3x10)
Upper Back PM
Day 2:
Quads AM
Hamstrings and glutes PM
Day 3:
Chest and Triceps AM
Biceps PM
Day 4:
Deadlifts AM
Upper Back PM
Day 5:
Shoulders AM
Arms PM
Day 6:
Legs AM
Core PM
Day 7:
Rest
For my new routine I was considering a modified version of a more typical 4 day or 5 day program.
4 Day:
Push, Pull, Push Pull
5 Day:
Pull, Push, Legs, Pull, Push
Doing the 4 day or 5 day program would require adding shoulders into push day and adding legs or deadlifts into my pull days.
I really want to try and hit all body parts 2 times each week.
Why not try Leg/Push/Pull 2x a week focusing on certain muscles each session.
That will mean I don’t get to hit all parts 2 times per week which I wanted to achieve.
What do you mean? Of course you would.
Mon: Legs: Quad Focus
Tues: Push: Chest/Shoulders/Triceps: Chest Focus
Wed: Pull: Back/Biceps: Horizontal Focus
Thur: Legs: Hamstring Focus
Fri: Push:Chest/Shoulders/Triceps: Shoulder Focus
Sat: Back/Biceps: Vertical Focus
Sun: Rest
**This is what I currently do.
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Hi @lucasmon and thanks for the help bud.
Are you following a specific off the shelf program as this looks interesting.
No specific program, just a split variation that has been used by many lifters.