in a rut, need back and chest routine

[dogsoldier]

I have been doing basically the same back and chest w/o for a long time. I need to make some change ups to help with the boredom. Without me giving away what I do on chest and back days; please post your routines so I can see what you are doing for some ideas.

[hrpiii]

I can't post my chest and back routine, because it's different every time I do them. Find more exercises to swap in and out. Build around the big 3, squat, DL, bench.

[dogsoldier]

Squats, deads and bench are at the core of my routine. You are right, need to do more home work.

[dogsoldier]

Thanks Danny. The only thing I don't do that you mentioned is the bent over rows. I will add that next back day.

[Gill]

I just recently added bent over rows to my routine and I can feel the work more than any other back exercise aside from deads. Really great workout.

[lee thompson]

bent rows are great,they are at the core of my back workout.

[ambientdeath]

Yup I'm new to BOR but (only did them for a couple weeks now) and boy they feel good.

[dogsoldier]

Well I added the bent over rows to my routine yesterday. Since this is a new exercise for me, I kept it light at 120 pounds. Yep, you guys were right. 3 sets of 12 and these kicked my back pretty good. FWIW, I still need to work on form so these don't turn into an arm exercise. Probably should have done them with a bare bar first to get the feel of it. Maybe next back day I'll try this with dumb bells. Thanks for the suggestion.

[Old Guy]

Monday -- Back
Tuesday -- Legs
Wednesday -- Chest
Thursday -- Shoulders
Friday -- Arms

I make sure that my exercises vary, however, I always combine exercises that hit the target muscle groups from all angles and in super sets. For example chest first exercises are bench press on the bench (central pectoral) and straight arm pullover (serratas) on the pilates ball. Incline bench (upper pectoral) and BB flies (central chest and shoulders). Finally, dips (lower pectoral) and machine flies (central pectoral). Notice the stronger area (central pectoral) gets the most workout while the weakest area (triceps) gets the least. This allows me to maximize the workout. I do this on every muscle group.

[BiggerGuns=LongerDrives]

Originally Posted by Old Guy

Monday -- Back
Tuesday -- Legs
Wednesday -- Chest
Thursday -- Shoulders
Friday -- Arms

I make sure that my exercises vary, however, I always combine exercises that hit the target muscle groups from all angles and in super sets. For example chest first exercises are bench press on the bench (central pectoral) and straight arm pullover (serratas) on the pilates ball. Incline bench (upper pectoral) and BB flies (central chest and shoulders). Finally, dips (lower pectoral) and machine flies (central pectoral). Notice the stronger area (central pectoral) gets the most workout while the weakest area (triceps) gets the least. This allows me to maximize the workout. I do this on every muscle group.

Well first off, the chest fires as one solid unit, there is no upper, lower or inner pec isolation happening what so ever. To think that you can do dips and only get the lower pecs to fire and isolate is a total false idea of logic, just check out an anatomy book.

2nd, you have a very HORRIBLE lay out

Monday -- Back
Tuesday -- Legs (back and leg days should be seperated by 72 hrs)
Wednesday -- Chest
Thursday -- Shoulders (chest and sholuders should be seperated by 72 hrs)
Friday -- Arms


Your shoulders are heavily involved in benching and chest days, so to hit up chest the very next day is killing your shoulders and destroying your recovery.
Through your own admission you readily accept that the shoulders are involving in benching, so why would you then do shoulder work the next day?

The same logic applies for leg and back days, but mostly only if you do deadlifts.
So I'd allow a minimum of 48 hours, but better yet, 72 hours before hitting these conflicting parts up again . The suggestion below is much more optimal (although I would not have a arms only day)

Monday -- LEGS
Tuesday -- CHEST
Wednesday -- BACK
Thursday -- ARMS
Friday -- SHOULDERS
Sat - Off
Sun - Off


Or even better

Monday -- LEGS
Tuesday -- CHEST
Wednesday -- OFF
Thursday -- BACK
Friday -- SHOULDERS
Sat - ARMS
Sun - Off


.

[lostboyrufio]

pwnd.

[Merk0135]

Having a whole day dedicated to shoulders makes no sense. It's a good way to make sure you have delt problems later on. Shoulders are a small muscle group that is pretty delicate. They get hammered during benching and hit again of pull days. Have a separate day for shoulders and you're hitting them 3 times a week. Good luck increases your bench with that after your newbie gains are gone. A day dedicated for arms doesn't make much sense either.

[BiggerGuns=LongerDrives]

Originally Posted by Merk0135

Having a whole day dedicated to shoulders makes no sense. It's a good way to make sure you have delt problems later on. Shoulders are a small muscle group that is pretty delicate. They get hammered during benching and hit again of pull days. Have a separate day for shoulders and you're hitting them 3 times a week. Good luck increases your bench with that after your newbie gains are gone. A day dedicated for arms doesn't make much sense either.

I agree

The best method is to combine Shoulders on Chest days.

The only bodyparts that I workout that get a day to themselves are BACK and LEGS and even then, half the the time they too are combined with other stuff. The isolated training for BACK or LEGS can be justified because they are such large bodyparts obviously.

[lisan]

Originally Posted by dogsoldier

I have been doing basically the same back and chest w/o for a long time. I need to make some change ups to help with the boredom. Without me giving away what I do on chest and back days; please post your routines so I can see what you are doing for some ideas.

Hey Brother you call yourself a dog soldier! what was your \MOS in the Army?

Just curios?

[lisan]

Originally Posted by hrpiii

I can't post my chest and back routine, because it's different every time I do them. Find more exercises to swap in and out. Build around the big 3, squat, DL, bench.

HRPIII, is right on the money, he lives muscle confusion, this goes for diet, and anything we do. Good man!

Peace

[dogsoldier]

Originally Posted by lisan

Hey Brother you call yourself a dog soldier! what was your \MOS in the Army?

Just curios?

I'm an old fart. I went in as a 11B in '74 got out as an 18B in '86. Please do not ask for any stories.

That has nothing to do with my handle. It is something I picked up along the way. A Dogsoldier was the older warriors of the American Indians who were entrusted with the protection of the village when the young bucks were off doing what ever they did. It is more reflective on how I feel about my family.

[BiggerGuns=LongerDrives]

Originally Posted by dogsoldier

It is something I picked up along the way. A Dogsoldier was the older warriors of the American Indians who were entrusted with the protection of the village when the young bucks were off doing what ever they did. It is more reflective on how I feel about my family.

Ah yes, I am familiar with the term used in that manner
It's a great user name brother

[lisan]

Originally Posted by dogsoldier

I'm an old fart. I went in as a 11B in '74 got out as an 18B in '86. Please do not ask for any stories.

That has nothing to do with my handle. It is something I picked up along the way. A Dogsoldier was the older warriors of the American Indians who were entrusted with the protection of the village when the young bucks were off doing what ever they did. It is more reflective on how I feel about my family.

Once and Infantry man always! 11B Leads the way! Old soldiers never die brother they just fade away.

Peace

[dogsoldier]

Originally Posted by lisan

Once and Infantry man always! 11B Leads the way! Old soldiers never die brother they just fade away.

Peace

Not me brother...I'm going to punch the lights out on the Reaper. He will win in the long run, but I'm going punching and kicking all the way.

Airborne means NEVER QUITING!

[lisan]

Originally Posted by dogsoldier

Not me brother...I'm going to punch the lights out on the Reaper. He will win in the long run, but I'm going punching and kicking all the way.

Airborne means NEVER QUITING!

Rendezvous with Destiny "Currahee" I was no dirty nasty Leg myself Brother

Good Old Ft. Beginning "I like to call it" Loved Harmony Church, i bet you did too!

Charlie Co. 1st 325 Airborne Inf. Bragg 1981, "ETS" Alpha Co. 2nd 327 air assault, 101st, 1989, I have my CIB and EIB not to mention my Iron Mike. we were both Old school back then, PT in Leg Boats, and Brain pots, now it's tennis shows and know hurting anyone s feelings, how times have changed.

Peace and happy holidays to all the members

I agree 100% Brother glad to see you over here!