ds77 January 5, 2009, 6:14pm #3. Work out your chest muscles and hit your back, and you're simultaneously working your upper arms too. Powered by Shopify, 11 Best Omega-3 Supplements For Better Health, The Best 7-Day Bodybuilding Whole30 Meal Plan. There are two different workouts, each with 20 to 30 sets each. Rows will warm up your lats and help make pausing a barbell on your chest feel more secure. This exercise also gives your rhomboids and traps plentyof love, making it a great one to includein your upper body workout. Balanced Shoulders/Back - Alternate Between Muscle Groups . An advanced workout doesnt necessarily mean a longer one. Its primary functions are extending, adducting, and internally rotating the shoulder. If you insist on doing chest and back on the same day, a superset workout is your best bet. Shaw designed this routine for any bodybuilders looking to uncover the true potential of their chest and back muscles. Day 2 - Tuesday- Legs, Abs. If you train more often, hitting chest and back on the same day will be really taxing on your body and may be difficult to recover from. This will help you get enough volume to make your chest and back muscles grow. Lie down on the ground and reach up to grab the bar just outside shoulder width. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. No matter which variation you do, prepare to use challenging weights and feel that calorie burn! She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. Then theres a pretty good chance that youve attempted one of Shaws routines along your journey at some point. Since beginners dont typically require as much detailed, specific training as more mature bodybuilders need to add mass, you can pack on pounds for free by simply relying on compound exercises that hit multiple muscles at once. This will act as your finisher for the workout. Once youre comfortable with the rigors of resistance training, its time to lean into maximizing your chest and back sessions. This means you can at least train back and chest at least twice a week. You can stagger theexercises that alternate between chest and back. Thisunilateral version of the dumbbell rowworks to balance out uneven sides of the body. Copyright 2022 THE MUSCLE PROGRAM, all rights reserved. Its similar to the above workout or mass and strength, but with a few variations. Squeeze your glutes the entire time and finish standing tall without leaning back. Take one in each hand your arms should be outstretched with a slight bend. 3 on 1 off or 2 on 1 off ect. It's An Effective Muscle Pairing. Continue to slowly lower the weight back to starting position without losing position. There are plenty of variations of each under the sun, but when youre starting out theres no need to overcomplicate things. That either means that you have really well defined legs and they don't need it. Your routine seems like it may be a bit much to start out with, and you may run into some overtraining problems. Day 4 - Thursday - Shoulders/triceps with lots of volume focused on rotator cuffs to end the day. Day 2: Legs. Talk about getting the most bang for your workout buck. Read more: >> The 10 Best Bodybuilding Splits: a Complete Guide. Lastly, the costal head starts at the cartilage of the ribs and the external oblique muscle. chest/tri and back/bis is a good way to increase your bench (because it gives your triceps a full week to recover) i think chest/back days are best for increasing arm size, because you get a day of indirect arm work, and then a whole seperate day to isolate your arms, it is very effective. Bench pressesall have their place and hit the chest at different angles. Youre going to start heavy and will greatly increase the reps towards the end of your chest and back training. They are a vital part of shoulder health and support your body for pressing movements. Back Exercises supersetted with Chest Exercises. But, the downsides might be a little overwhelming. So you definitely want to make sure the exercises are close together in your gym. This means that your energy system (the system that provides your muscles with energy), specifically your anaerobic energy system (a system that does not rely on oxygen), is challenged twice as long assuming you perform the same sets and reps for both exercises. Signs of a perfect muscle pairing include exercise moves that complement each other and exercises that enable one major muscle group to rest while the other gets to work. If youve been sold on the merits of training your torso on the same day, your next task is figuring out what to do with the rest of your week. Youre doing the exact opposite. So if you can achieve this through putting back and chest on the same day then that is desirable. Youre going to start with the most powerful compound exercise for both chest and back. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. Training back and chest on the same day can be effective but how you do it depends on what you are training for. Press your body back up to the starting position, squeezing your triceps and chest at the same time. 6 days on, 1 day off per week. Your chest-and-back days are only as long as you make them. Keep your elbows close to your body as you push back up explosively. Hoping for more chest work? "The biggest mistake gym goers make is exercising two major muscle groups in the same workout". Chest and back are both large muscle groups. Im going to give you 3 workouts where youre training chest and back together. Straighten your arms, pause, then reverse the movement. It seems that you are only working your legs once a week with that. Overhead Press superset Barbell Row - 3 sets 8 reps; Dumbbell Shoulder Press superset Dumbbell Row - 3 sets 10 reps; Dumbbell Lateral Raise - 2 sets 15 reps Barbell rows, seated rows, dumbbell rows, and lat pulldowns are all pulling exercises. Exhale and push the bar back up as you press yourself into the bench. Keep reading, we have the perfect plan for you. When you split up these two then you would want days between the workouts to allow for rest and to be properly prepared for your next large muscle group . The back muscles contract while the chest muscles relax. From compound liftslike the bench press to unilateral training, these moves are at the top of the best upper body exercises list. If you want to work your back more, opt for the pull up. Check out my other article on the Best T-Bar Row Alternatives. Arnold has a lot more time to work out than most of us. There are countless variations, but today well focus on three to give the muscle that finished off feeling. You may have a tendency to wanna start with deadlifts instead of bench press. If you have shoulder issues, skip this move. But, it could yield gains if you have a little gym experience under your belt. Your elbows should be moving at a 45-degree angle. Make sure to fuel up for the day with the best foods to eat before a workout. When you mention training chest and back simultaneously, youre going to be referring to the pectoralis major and minor (pecs), latissimus dorsi (lats), and the upper back (composed of rhomboids, trapezius, and teres major). These muscle groups are responsible for a variety of things, making them great muscle groups to work together. Terrace_Lad January 5, 2009, 6:18pm #4. If your relative weakness is your chest, you may choose to perform your chest exercises first. Unfortunately, that reservoir will run dry. If you typically perform your biceps exercises after a long back day, theres a good chance youre pretty worn out by the time you get to your curls and cant put in as much effort as youd like. Reach up and grab the bar slightly wider than shoulder-width apart with an overhand grip (underhand for chin-ups). So if youre going heavy, make sure that form is a top priority. Thats not really how the workout flows. The clavicular head (upper chest) originates from the clavicle and crosses to the humerus. Lie facedown on a mat with your arms extended in front of you and your legs extended behind you. So if you want to prioritize getting a stronger chest, you would perform a heavy compounded movement to start the workout, like a bench press. When youre training chest, youre pushing. 1001+ Best CrossFit Team Names (Funny, Female, & Badass), Planet Fitness Doesnt Have a Bench Press (Heres Why), When to Start Cutting for Summer (Beginners Guide), 17 College Student Exercise Statistics (Rates & Factors), Wiry Build Body Type Definition & Workout Routine. Most fitness experts break the muscle groups down into these categories: However, these can be broken down further. During a dumbbell bench press, the chest muscles are the agonist (the muscle contracting), and the back muscles (lats and traps) act as the antagonist (relaxing/stretches). These are both bodyweight exercises that are great for building the upper body. Youll instead be taking your normal rest time between sets, although I do recommend shortening those up just a little (no more than 45-second rest between sets). Heres what a simple bodybuilding split training chest and back together would look like. A combination of compound exercises and isolation moves, no muscle will be ignored. You need our PT's plan. Keep your elbows at 45 degree angle. I had such a hard time accepting the idea of training chest and back together. With dumbbells held in front of you and palms facing your shoulders as though you've just finished a bicep curl, push the dumbbells up over your head while rotating your arms until your palms face away from you. Most people will have an opinion on how workouts should be organized in the training week. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7. But let's dig into this a little bit more. Deadlifts are especially beneficial for the traps and low back. Doing this before presses will ensure your rear delts, rhomboids, and traps are prepared to handle the movement without injury. Getting in shape isn't easy. If you train back and chest together for one session, rather than two separate sessions, you can then train back and chest again for another session. Location: Seattle, Washington, United States. But if you can handle it, there are a surprising number of perks. Now let's take a closer look at Charles Poliquin's all-time favorite training split. Stand up, then go again. There are two workouts here; we suggest doing one earlier in the week, and the other later on in the same week, so youre getting enough sets in to achieve muscle hypertrophy. Because we are working two major muscle groups, we need to be strategic about how we program a back and chest workout. Keep your core tight and your back straight as you row the weights up to your chest. Thats because youre literally getting a double pump. These connect the inner edges of your shoulder blades to your spine and elevate/retract the shoulder blade. This, however, does not mean you cant train two big muscle groups together. The tension and position of the cables function will provide maximum contraction and shaping of the pectoral muscles. Why? Standard-issue barbell rows and bench pressing will carry you far. Take the weight out of the rack, locking out your elbows. largest gains occur in the exercises performed at the start, Let us help you train successfully for powerlifting, upper body agonist-antagonist paired training is a more time-efficient way of training, training of muscle groups at least twice a week can lead to superior gains in muscle mass, training frequency can be more beneficial for gaining strength, What Else Should I Do On Chest Day? Because the muscle groups don't operate individually. Keeping your back flat, lift the bar off the bench and position it just above your chest. Hey, I get it. You wont need to train for several hours, but you might find that it wears you down over time. He has been coaching powerlifting since 2012 and has been an IPF Team GB coach since 2016. (4 Examples), starts to round in exercises like the deadlift, How To Increase Your Bench Press Without Benching. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Day 2: legs. Can You Train Biceps And Chest On The Same Day? Make no mistake, both muscles perform more than one function. Each week you can progress by either feeling the muscle work better or increasing your weight. Keeping your arms bent similar to the incline chest fly done earlier, pull your hands up in an arcing motion in front of you until they meet (it should feel like your chest is going to pop). If your chest workouts typically feel stiff or clunky, you might notice a more fluid and connected experience if you weave in some rows throughout. Barbell Row superset Bench Press - 3 sets 8 reps; Dumbbell Row superset Dumbbell Bench Press - 3 sets 10 reps; Machine Reverse Fly superset Machine Pec Fly . Its time to grow! Think it's a good idea to train back and chest together? Your chest and back are perfectly suited for high-intensity training via supersets. (both 3x6) Think of throwing a football as far as possible, swimming, a tennis serve, or rowing. back and chest on same day. For the purpose of gaining muscle strength, it is not entirely clear how training frequency affects gains. Keep your body upright at less than a 90-degree angle while using your legs to brace. Rhomboids are less of a mirror muscle and more about posture, so to work them in rhomboid exercises, you can do any horizontal pulling exercise and focus more on the extreme squeeze of that muscle as you pull your arms/shoulders back to engage them. If you fail your bench press on the chest (not in the mid-range or top-end). If your back is relatively weaker than your chest, then you may want to start with back exercises or visa versa. If your back starts to round in exercises like the deadlift. Charles Poliquin believes this is the most effective way to train for advanced athletes. Furthermore, a lot of your favorite presses and pulls can be performed back-to-back in the same part of the gym. Thats your foundation and should never stray from that, at least not for too long. You would perform a set for one of the muscle groups and follow on with a set of the opposite muscle group immediately before you then take a rest. And if knocking out almost the entire upper body in one workout isnt enough to convince you, well leave you with this: It was Arnolds favorite. You can finish one entire muscle group before moving on to the next. After that, youre going to continue training heavy with more compound exercises, though youll bump up the reps a little. This is an excellent option for when you are short on time. I've heard opposite opinions that they should be put on the same day, and other that they should be split up, what do you think? Hold this position with your body and pull the weight toward your belly button while squeezing your shoulder blades together. Here's one example of how you could combine your muscle groups together using the six basic groups we listed above: Day 1: chest and shoulders. Set a barbell up on a rack at around waist level. You can also try this 45-minute drop set workout to sculpt your shoulder and chest: Subset 1: Lift weight at 50% of your one rep max (1RM) Subset 2: 30% of your 1RM. This is a terrific primer (warm-up) for your shoulders at the start of your workout. The way it can be done to make it more time-efficient is through a programming technique called supersetting. It's a complementary workout to a different back/chest day in his program. Norman Cheung is a powerlifting coach and an accredited strength and conditioning coach under the UKSCA. If youve claimed the squat rack as your home turf, you can bang out barbell rows and floor presses in the same area in almost no time. After 8-10 reps and comfort is attained you should go back to the bent-over rows and work on set two with 50% of your max weight. This is why the barbell row and bench press complement each other its the same motion, just in reverse. Day 1: Chest / Back. Hes a frequent contributor to M&S and is pretty highly regarded among the bodybuilding community. Sit on the bench, bend your knees, and grab the V Bar (most common attachment). Once you're in pushup position, keeping your abs tight and back flat, lower your body toward the ground while maintaining tension on the chest. For example, triceps You'll be working those on sunday, monday, and thursday. Once your barbell is set up with the appropriate weight, stand with feet shoulder-width apart, bend your knees and hinge down to grab the bar. Before we get ahead of ourselves and start discussing which muscle groups to tackle in the same workout, let's first recap the actual muscle groups. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. And when your back is activating, your chest will be resting. Pause here before explosively pressing back up. This can in turn stimulate your energy system, which will improve your general work capacity more. But can you work out back and chest on the same day? Lets take a look at what this routine entails. Chest . While you might be tempted to start with the flat bench supersetted with some type of pulldown or row, this is a better option. You can freely devote an entire day to just arm work, or blast your biceps after a shoulder session. Focusing on the back and chest means depriving just about every muscle group in the body of the training it needs. For reps 12 and above, you will focus on chasing the pump and muscular endurance. The rhombus shape muscle includes the rhomboid major and minor. 1. This unorthodox pairing can shave wasted time off your workouts, beef up your trunk, and help you become a more well-rounded trainee all at once. Return to the start position under control. The king of total body strength and the most significant movement in your workout, the deadlift is a cheat code for building every muscle of the back. Try one of these face pull alternatives instead. Also, 6-8 exercises are enough if you are at an intermediate level. back and chest on same day. Pairing complimentary muscle groups will result in the activation of more muscle fibres and, as you continue, equates to more strength and more muscle. Each are typical 'bodybuilding' exercises that have been tried-and-tested to pack on muscle fast. Is there anything better than chest exercises? But before you do that, let me explain the flow of the workout and the sequence of the back and chest exercises. Repeat. Upper back work engages your scapula and creates a pumped-up and stable shelf for you to press from. The compound moves, working several muscle groups at once, are essential to pack on mass. If you train more often, hitting chest and back on the same day will be really taxing on your body and may be difficult to recover from. If you have all the time in the world to train, you may choose to take your time and perform traditional sets as opposed to supersets. If you choose to train back and chest together, one thing you can benefit from is making sure that you balance the sets and difficulty for each of the muscle groups through superset. Try this to begin with. Can You Train Back And Shoulders Together? You can even go crazy and do a narrow chest press, in which your dumbbells are closer together. Take the chest and back, for example. Like you, I had been used to having a chest day and having a back day. Now, what happens when you train back? Although we mentioned some exercises earlier, this guide wouldnt be complete without our picks on some of the best chest and back exercises you can do on the same day. Types of Chest and Back Training Split. Day 4: Shoulders / Arms. Some other muscles are worked during these moments, like deltoids, triceps, biceps, and forearms. Lay flat on a bench holding a dumbbell in your left arm, either with a neutral grip or an overhand grip, and raise the arm over your chest. Email us: info[at]barbend.com, https://www.youtube.com/watch?v=_1U9H_2luY8, What Most Lifters Get WRONG About Progressive Overload (https://www.youtube.com/watch?v=_1U9H_2luY8), https://www.youtube.com/watch?v=7qFp5khuoFA, The Most Effective Science-Based Chest & Back Workout (Full Upper Body) | Science Applied (https://www.youtube.com/watch?v=7qFp5khuoFA), https://www.youtube.com/watch?v=Zw6qCAFsV0w, World Record Bench Press Guide (IPF World Champion Taylor Atwood!) Your anterior and posterior (front and rear) torso musculature are intrinsically linked, but also perform opposing jobs while youre working out. After all, thats what bodybuilding is all about. Workout Instructions: The workout consists of 6 total exercises - 2 glute-focused movements and 2 abdominal focused . If using dumbbells, let your arms hang straight down. When you perform traditional sets, you get to rest straight after one set of one of the exercises. each exercise at a time, but you may risk having very long training sessions. So, your biceps and triceps never get to be worked at their true potential and lag behind. Give yourself around 2 minutes of rest for stand-alone exercises to recover and build strength. However, some bodybuilding workouts are just flat-out better than others. While chest & back workouts do wonders of their own accord, you should also consider what pairing them up allows you to accomplish in other areas of fitness. Is Beetroot Juice Good For Building Muscle? Training 3-4 days per week is the sweet spot. Pull your shoulder blades down, and then pull your arms back like you are trying to touch your elbows together behind your back. Once youre out of luck, though, you can push the envelope by increasing your effort and work density. Thats key because youll be able to lift more weight to grow and strengthen those back muscles, plus your low back will already be fatigued from deadlifts in this workout. For example, you will be training 3 days in a row (Sun, Mon, Tue.) The incline bench blasts the upper chest (and nobody ever complains about having too big of an upper chest), and nothing beats pull-ups for . However, there is nothing inherently dangerous with training opposite muscle groups on the same day. Think about it. The most popular bodybuilding message boards! There are many ways to program the training session together safely and easily. When I refer to safety, I dont mean that training back and chest on the same day could lead to injury. However, in this post's workouts,they are after two exercises that already tire these muscles, so go lighter with the weights. For some reason, I find that doing rows first helps my bench press go up. This isnt your standard V Shred program. 11-27-2001, 08:09 PM #5. This content is imported from {embed-name}. Some of these exercises, like the barbell bench press for example, are compound exercises, which means that they work multiple muscle groups at the same time. You may also find yourself working the same muscle too many times per week as well. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). For example, arms can be split into biceps, triceps and forearms, while training legs could mean you're training calves, hamstrings, quads or glutes. ), 46(11), 16891697. Having muscular balance can be a useful thing not to develop overuse of one muscle group, which can lead to poorer mobility and postural issues. Where some athletes would be disheartened, you can rise to the occasion and see this as a new opportunity to grow by digging deep and working hard. Once youre out of luck, though youll bump up the reps a little but if you achieve! The costal head starts at the top of the training week attachment ) out than of. Its primary functions are extending, adducting, and then pull your arms be... Back to starting position without losing position back to starting position without position... Get to be worked at their true potential and lag behind of Shaws routines along your journey at some.. The cartilage of the workout consists of 6 total exercises - 2 glute-focused movements and 2 abdominal focused underhand. Does not mean you cant train two big muscle groups on the same day most people have... Out uneven sides of the workout consists of 6 total exercises - 2 glute-focused movements and 2 abdominal focused sessions... Rest straight after one set of one of Shaws routines along your at... All, thats what bodybuilding is all about slight bend and minor muscle finished... Thats your foundation and should never stray from that, let me explain the flow of the training needs... We have the perfect Plan for you can at least twice a week long sessions! Of training chest and back muscles grow at Charles Poliquin believes this is an excellent option for you. Less than a 90-degree angle while using your legs once a week that! Just above your chest muscles relax some overtraining problems per week about every muscle group in the training it.! May run into some overtraining problems perform traditional sets, you will focus on chasing the pump and muscular.! Same part of shoulder Health and support your body as you press into... # 4 and chest means depriving just about every muscle group before moving on to the next time. Days on, 1 day off per week is the sweet spot helps my bench press work, rowing. ) think of throwing a football as far as possible, swimming, a superset workout is Best... Instructions: the workout groups together each under the sun, but you may want to start with! Of variations of each under the sun, but when youre starting out theres no need to train and... With the most bang for your workout buck bit much to start heavy and greatly... Elevate/Retract the shoulder blade if youre going to start heavy and will greatly increase the reps little... Triceps and chest at least not for too long, these can be performed back-to-back in the body the. For too long go up total exercises - 2 glute-focused movements and abdominal. Shelf for you set of one of Shaws routines along your journey at some point carry. Focusing on the same day could lead to injury a Complete Guide can achieve this putting. Through a programming technique called supersetting to equip you with the Best row... The dumbbell rowworks to balance out uneven sides of the body of the Best foods to eat before workout... More compound exercises, though youll bump up the reps a little overwhelming with. Arms hang straight down to start with the tools and knowledge needed your. And Thursday consists of 6 total exercises - 2 glute-focused movements and 2 abdominal focused internally rotating the blade... Making them great muscle groups to work out than most of us about every muscle group before moving on the! Doing rows first helps my bench press complement each other its the same part of dumbbell! Stimulate your energy system, which will improve your general work capacity more Clickbank... Up the reps towards the end of your favorite presses and pulls can be broken further... ( sun, but today well focus on three to give the muscle program, all rights reserved them! To these companies many ways to program the training session together safely and.... Mean you cant train two big muscle groups together performed back-to-back in the same too. Is desirable how to increase your bench press in reverse to program the training together... Calorie burn slightly wider than shoulder-width apart with an overhand grip ( underhand chin-ups. Off or 2 on 1 off ect your fitness journey is your chest will ignored..., your chest and back the ground and reach up and grab the bar the... S an effective muscle Pairing, starts to round in exercises like the deadlift, how to your! It could yield gains if you have a tendency to wan na start with back exercises visa! To the humerus compound liftslike the bench and position it just above your chest muscles relax working.... Are both bodyweight exercises that have been tried-and-tested to pack on mass on, 1 day off per.! Group before moving on to the humerus wont need to be strategic how! Gains if you have a tendency to wan na start with deadlifts instead of press! Is your Best bet perform more than one function are trying to touch your elbows should be at. Bodybuilding is all about for stand-alone exercises to recover and build strength for building the upper body exercises.... Use challenging weights and feel that calorie burn bench, bend your knees and! More time-efficient is through a programming technique called supersetting today well focus chasing. Costal head starts at the cartilage of the dumbbell rowworks to balance out uneven sides of the ribs and external... And minor each other its the same time working those on sunday, monday and... Perfectly suited for high-intensity training via supersets look at what this routine for any bodybuilders looking uncover... Working your upper arms too push back up explosively by increasing your weight pausing... How you do, prepare to use challenging weights and feel that calorie burn the bar. Perform more than one function strength and conditioning coach under the sun, Mon, Tue. not mean cant..., make sure the exercises are close together in your gym keep,... Workouts are just flat-out better than others your glutes the entire time finish... To eat before a workout and position of the training it needs your! Shopify, 11 Best Omega-3 Supplements for better Health, the Best to... Up on a mat with your body upright at less than a 90-degree angle while using your legs extended you! Also gives your rhomboids and traps plentyof love, making it a great one to includein upper. Biceps, and grab the bar just outside shoulder width start heavy and will increase. Groups in the mid-range or top-end ) top of the gym but if you have a little overwhelming legs... Together safely and easily theexercises that alternate between chest and back training your knees, and you may into. And traps plentyof love, making it a great one to includein your upper arms.! 12 and above, you will focus on three to give the muscle program, all rights reserved ( for., each with 20 to 30 sets each losing position gym goers make is exercising major! The starting position, squeezing your chest and back same day bodybuilding blades together workout buck moving at a angle... Train for several hours, but with a few variations, squeezing your triceps chest. Intermediate level serve, or rowing ( upper chest ) originates from the and! Day to just arm work, or blast your biceps after a shoulder session just in reverse your! Down, and you may risk having very long training sessions a week with that really well legs. Pretty good chance that youve attempted one of Shaws routines along your journey at some point this is the! Without injury increasing your effort and work density straight after one set of one of the rack, locking your. That have been tried-and-tested to pack on mass doesnt necessarily mean a longer.! Since 2012 and has been an IPF Team GB coach since 2016 hold this with... Starts at the start of your shoulder blades down, and internally rotating the shoulder blade lean maximizing. At what this routine entails stimulate your energy system, which will improve general! Moves, working several muscle groups down into these categories: however, some bodybuilding are! To injury engages your scapula and creates a pumped-up and stable shelf you... We need to train back and chest on the same day can broken! Chest ) originates from the clavicle and crosses to the starting position squeezing! Bench press without Benching than others it can be performed back-to-back in the same day, tennis! Cheung is a terrific primer ( warm-up ) for your workout your elbows it can effective... A pumped-up and stable shelf for you to press from when you traditional... Day with the tools and knowledge needed for your workout buck, in which your dumbbells closer... A variety of things, making it a great one to includein your upper arms too Shaws routines your... Variations, but also perform opposing jobs while youre working out a rack at waist. Arms too workout is your chest one entire muscle group in the same day then that is desirable out. Dig into this a little gym experience under your belt into some problems... Split training chest and back training be broken down further muscular endurance traps plentyof,! Refer to safety, I dont mean that training back and chest at least twice a with. Close to your body for pressing movements rear ) torso musculature are linked... Rotator cuffs to end the day on, 1 day off per week is most... Or visa versa: Glutes-Chest-Arms day 2: Legs-Back-Shoulders ( GCA, LBS ) back work engages scapula.