Chest and Triceps/Chest and Biceps

paudie2005

Im working on a split routine at the moment as follows
Monday: Chest and Triceps
Tuesday: Back and Biceps
Wednesday: Shoulders and Legs

Friday and Sunday: Cardio/Swim

Just wondering would it be better for muscle growth or would it be counter productive to work chest and biceps on the same day and then back and triceps?
And besides getting a work out programme from the gym instructer (who's prity uninterested) anyone know where I could get a good one made up?

Thanks
P

bman

The reason chest/triceps and back/biceps are grouped is because a lot of exercises that work the chest also work the triceps, and a lot of exercises that work the back also work the biceps.

Transform

post complete program and weights being lifted

paudie2005

Transform wrote: »

post complete program and weights being lifted

Monday.

Chest.
Bench press(smith machine) 62/67kg. 4sets x 6reps
Incline press (smith machine) 42kg 4sets x 6reps
Decline Press (smith machine) 52kg 4sets x 6reps
Fly press 12kg (dumbel each arm) 4sets x 6reps

Triceps.
Weighted bench dip. 12kg weight 4sets x 6reps
Tricep press down (cable machine). 40kg- i think,its plate number 8. 4sets x 6reps
Tricep pull out (cable machine). weight as above 4sets x 6reps
Weighted Dips. 7kg, 3 sets x until exhaustion

Abs.
Tuck and crunch. 2sets x 15-20 reps
Cross over crunch. 2sets x 15-20 reps

Tuesday.

Back
Seated row. 100kg 4sets x 6reps
Good morning. 25kg 4sets x 6reps
One arm row. 28kg 4sets x 6reps
Weighted pull up. 7kg weight 4sets x 6reps

Biceps.
Ez bar wide grip. 22.5kg 4sets x 6reps
Ez bar narrow grip. 20kg 4sets x 6reps
Ape curl. 12kg 4sets x 6reps
Dumbell hammer curl. 12/14kg 2sets x 6 reps

Wednesday

Legs.
Squats (smith machine). 80/90kg 4sets x 6reps
Lungs. 40kg 4sets x 6reps
Leg curl. 80kg (i think!) 4sets x 6reps
Calf raise(smith machine). 80kg 4sets x 6reps

Shoulders
Seated dumbell shoulder press. 18/20kg (each arm) 4sets x 6reps
Lateral raise. 9kg (each arm) 4sets x 6reps
Frontal raise. 9kg (each arm) 4sets x 6reps
Shrugs. 27kg (each arm) 4sets x 6reps
Internal dumbell rotation. 9kg (each arm) 4sets x 6reps

Abs
Tuck and crunch 2sets x 15-20 reps
Cross over crunch 2sets x 15-20 reps

Im about 5 7" and 70kg, have a good diet,take protein after each gym session
Goal is to bulk up-which isnt really happening

delllat

paudie2005 wrote: »

Monday.

Chest.
Bench press(smith machine) 62/67kg. 4sets x 6reps
Incline press (smith machine) 42kg 4sets x 6reps
Decline Press (smith machine) 52kg 4sets x 6reps
Fly press 12kg (dumbel each arm) 4sets x 6reps

Triceps.
Weighted bench dip. 12kg weight 4sets x 6reps
Tricep press down (cable machine). 40kg- i think,its plate number 8. 4sets x 6reps
Tricep pull out (cable machine). weight as above 4sets x 6reps
Weighted Dips. 7kg, 3 sets x until exhaustion

Abs.
Tuck and crunch. 2sets x 15-20 reps
Cross over crunch. 2sets x 15-20 reps

Tuesday.

Back
Seated row. 100kg 4sets x 6reps
Good morning. 25kg 4sets x 6reps
One arm row. 28kg 4sets x 6reps
Weighted pull up. 7kg weight 4sets x 6reps

Biceps.
Ez bar wide grip. 22.5kg 4sets x 6reps
Ez bar narrow grip. 20kg 4sets x 6reps
Ape curl. 12kg 4sets x 6reps
Dumbell hammer curl. 12/14kg 2sets x 6 reps

Wednesday

Legs.
Squats (smith machine). 80/90kg 4sets x 6reps
Lungs. 40kg 4sets x 6reps
Leg curl. 80kg (i think!) 4sets x 6reps
Calf raise(smith machine). 80kg 4sets x 6reps

Shoulders
Seated dumbell shoulder press. 18/20kg (each arm) 4sets x 6reps
Lateral raise. 9kg (each arm) 4sets x 6reps
Frontal raise. 9kg (each arm) 4sets x 6reps
Shrugs. 27kg (each arm) 4sets x 6reps
Internal dumbell rotation. 9kg (each arm) 4sets x 6reps

Abs
Tuck and crunch 2sets x 15-20 reps
Cross over crunch 2sets x 15-20 reps

Im about 5 7" and 70kg, have a good diet,take protein after each gym session
Goal is to bulk up-which isnt really happening

to bulk up you need more calories

less sets and reps and exercises

intensity is the key

try and put your muscles into severe trauma with ultra heavy compound exercises in as short a time as possible

aim for 30-45 minutes

then rest that muscle for 3 days and repeat,increase weight if possible

cardio,shoot me

is there any rack that can let u squat with a bar instead of smith machine? ive seen in a few posts that smith machine for squatting is a nono

delllat

cardio,shoot me wrote: »

is there any rack that can let u squat with a bar instead of smith machine? ive seen in a few posts that smith machine for squatting is a nono

u mean like a normal squat rack??

cardio,shoot me

yea, thats what i said, thought it was called a power rack though for some strange reason, ive never even heard the term but it sprang to mind, thought id just describe