Back/Chest Workout

**Bladezz** · 04-01-2003, 04:29 PM

I am on a 5 day split and today is chest/back/abs day. I wanted feedback on routine (actual weight I'm not sure about 1st time estimate on Arnolds Db)

And I wanted to know if this is too little or too much.....thanx!

Preliminary---Workout: CHEST/BACK/ABS - 04/01/2003

UPPER BACK: (1:min rest between sets)

Wide Grip Cable Pulldowns to Chest:
20/40lb,16/50lb,12/60lbs,8/70lbs.
Behind Neck Pulldowns:
20/40lb,16/50lb,12/60lbs,8/70lbs.

MIDDLE/LOWER BACK:
(1:min rest/rows pulled to lower chest/concentrated)
Seated Cable Rows: 20/40lb,16/50lb,12/60lbs,12/70lbs.

CHEST: Supersets (1:min rest between sets)

DB Chest Press: 20/12lb,16/15lb,12/15lb,12/25lb.
then immediately to,
Forward Crossover Cable Pulls: 12/30lb,12/30lb.,8/30lb.,8/30lb.
Upper chest (thumbs in/chin height/concentrated pulls)

Arnold Chest/Flat Bench: 16/15lbs,12/20lb,12/40lb.?

Pec Deck/Flyes:
16/40lbs, 12/40lbs, 12/60lbs, 8/80lbs

LATS/TRI’S:
Machine-Wide Grip Pullups/Chins: Lats (upstairs)
16/90lbs, 12/80lbs, 12/80lbs
Machine-Tricep Dips/Grip:
16/90lbs, 12/80lbs, 12/80lbs

ABS:
Machine Abs: 16/40lbs, 12/60lbs, 12/70lbs.

Regular Cardio:
Cardio HIIT: Lifecycle 9500/Level 11/

**greatone3210** · 04-01-2003, 06:28 PM

You sound like me about 2 years ago when i was a newb at weightlifting. What has taken me a yr and a half of painful no gain exercise workouts to learn is.... the less you, the better your workout and results will be. Dont be like me and take a whole year to realize what you were doing wrong. Do about 5 sets by 5 reps or to failure to your chest and other body parts. only work each part once a weak. I know it sounds hard but the less you do the better results you'll get

**davatar** · 04-02-2003, 12:33 AM

If I'm reading you right you're doing 20 reps with 12lb dumbells for db chest press? I'd argue that anything over 10 reps is not doing anything for building muscle, if at all, and also 12lbs is extremely light, for anyone. You might as well just flap your arms in the air 50 times instead, they probably weigh more than the weights

It's easy to overdo it when you workout like this. If you go heavy, you know you're done when you can no longer lift the heavy weights, it's very hard to go overboard unless you knock it down to very light weights after you are fatigued.

I may be off base, but my recommendation is to keep lifting _lifting_ and cardio cardio, it's worked well for women I've known (lifting partner for a year with one) who are seeking real results. Just to give you an example, at approximately 5'2" ~100lbs one girl was bench pressing 155lbs. I think she was less built than what people are looking for in "fitness" competitions for girls now, in fact she didn't really look "built" at all. So go 5-10 reps and as heavy as you can, and forget about 1 minute rest, take the time your muscles need to be able to do a good set again. It takes me 3 minutes, at least. If you are able to continue with the same weight with almost no rest, you're not getting much of a "weight lifting" experience.
This way you seperate the times when you are focusing on stimulating and building muscle, and where you are focusing on endurance and fat loss. I know many women are afraid of building "man muscle" I'm not saying you are, but if, it's just not going to happen, and if it's possible you'll have a year or two early notice before it happens. Toning is a myth IMHO.

As far as the split, That's a lot to do for one day on a 5 day split. It's really personal preference, but chest and back are big groups, and you have to remember you hit bi's with back and triceps/shoulders with chest. Try to seperate all related body parts as far as possible. FYI here's what I like to do: 1. shoulders 2. back/bi's 3. legs 4. chest/tris., then again with shoulders after the weekend. I think the best routine would dispense with 7 day weeks and keep even spacing between all workouts, but then it gets complex

**MeanCuts** · 04-02-2003, 08:45 AM

I always wonder why women seem to do such high reps.Is this because they think that lowering the reps and adding weight will make them too bulky?Or is it that they think that the lower reps will just tone their muscles?

**Bladezz** · 04-02-2003, 09:26 AM

1st set is warmup, should I not do warmup sets?? Plus I am at the gym and people stand there and "wait" for you to get off....

**MeanCuts** · 04-02-2003, 09:48 AM

Originally posted by Bladezz
1st set is warmup, should I not do warmup sets?? Plus I am at the gym and people stand there and "wait" for you to get off....

So let them wait you pay your money right

I would keep your reps between 8-12 even if warming up and use a weight that's more challenging

**Bladezz** · 04-02-2003, 09:52 AM

First, I don't have a spotter, yes I did train heavy w/personal trainer who was there for me if I failed on a rep.

It is kind of hard on my own, so I wanted to know if I should add more routines. But I guess I'll stick to what he taught me and lift heavy rest for 2 min and continue....

Thanx for all the input tho

**Bladezz** · 04-02-2003, 09:58 AM

Thanx, Yes I thought that but it totally distracts me when someone stands there "looking at you" "staring" "waiting"! I try to go at different times of day to eliminate crowds...everyone is on a kick lately.

And I believe I train good, I am just not as confident about rep/weight when alone...fear of dropping on my head

Thanx!

**Jodi** · 04-02-2003, 11:50 PM

Originally posted by Bladezz
I am on a 5 day split and today is chest/back/abs day. I wanted feedback on routine (actual weight I'm not sure about 1st time estimate on Arnolds Db)

And I wanted to know if this is too little or too much.....thanx!

Preliminary---Workout: CHEST/BACK/ABS - 04/01/2003

UPPER BACK: (1:min rest between sets)

Wide Grip Cable Pulldowns to Chest:
20/40lb,16/50lb,12/60lbs,8/70lbs.
Behind Neck Pulldowns:
20/40lb,16/50lb,12/60lbs,8/70lbs.

MIDDLE/LOWER BACK:
(1:min rest/rows pulled to lower chest/concentrated)
Seated Cable Rows: 20/40lb,16/50lb,12/60lbs,12/70lbs.

CHEST: Supersets (1:min rest between sets)

DB Chest Press: 20/12lb,16/15lb,12/15lb,12/25lb.
then immediately to,
Forward Crossover Cable Pulls: 12/30lb,12/30lb.,8/30lb.,8/30lb.
Upper chest (thumbs in/chin height/concentrated pulls)

Arnold Chest/Flat Bench: 16/15lbs,12/20lb,12/40lb.?

Pec Deck/Flyes:
16/40lbs, 12/40lbs, 12/60lbs, 8/80lbs

LATS/TRI’S:
Machine-Wide Grip Pullups/Chins: Lats (upstairs)
16/90lbs, 12/80lbs, 12/80lbs
Machine-Tricep Dips/Grip:
16/90lbs, 12/80lbs, 12/80lbs

ABS:
Machine Abs: 16/40lbs, 12/60lbs, 12/70lbs.

Regular Cardio:
Cardio HIIT: Lifecycle 9500/Level 11/

First of all if you are doing a 5 day split why are you doing back and chest on the same day, plus adding triceps??? What does your weekly split look like?

**Bladezz** · 04-03-2003, 07:10 AM

I add additional chest and/or other workout like tricep or bicep "if" I have energy, Is that a bad thing? I do supersets that why I do Bi's/Tri's same day....any suggestions on splits?

Day 1: Bi's/Tri's
Day 2: Off
Day 3: Chest/Back
Day 4: Off
Day 5: Legs

Thanx Jodi

**Jodi** · 04-03-2003, 07:18 AM

I don't understand your split, theres 7 days in a week.

**Bladezz** · 04-03-2003, 07:42 AM

I do extra sets of bi's or tri's or legs or chest or back. Like I mentioned, it depends on how I feel, and what I feel like doing on last two days....should I change it?

Thanx Jodi

**MeanCuts** · 04-03-2003, 08:53 AM

Originally posted by Bladezz
I do extra sets of bi's or tri's or legs or chest or back. Like I mentioned, it depends on how I feel, and what I feel like doing on last two days....should I change it?

Thanx Jodi

If I was you I would add a shoulder day

**P-funk** · 04-03-2003, 08:58 AM

Day 1: Bi's/Tri's
Day 2: Off
Day 3: Chest/Back
Day 4: Off
Day 5: Legs

No delts? I don't consider this a five day split. I think of it more as a three day split (ie your body parts are split up over three days, not counting rest days).

I agree with Jodi, if you want to do a five day split then why do you pair up chest and back?

**Bladezz** · 04-03-2003, 09:21 AM

I'm sorry, I missed them - I do delts on Bi's/Tri's/ day...

As you can see I am new to this that is why I am asking...

I want to get the best workout for the time. And the reason I do back and chest is that I was set up that way by my trainer so I just continued on that way...

Should I separate BACK and CHEST and do them on individual days?

Is there somewhere I can get splits/routines on here? Or should I go buy a book?

**MeanCuts** · 04-03-2003, 09:27 AM

Day 1: Chest/Back
Day 2: Legs
Day 3: off
Day 4: Bi's/Tri's
Day 5: shoulders
Day 6: off
Day 7: off

or
Day 1: Chest/Tri's
Day 2: Legs
Day 3: off
Day 4: Back/Bi's
Day 5: shoulders
Day 6: off
Day 7: off

Maybe throw some cardio in on Day 6 or 7 or both

**Scotty the Body** · 04-03-2003, 09:59 AM

I like doing:
Monday - Chest/shoulders/bi's
Wednesday - Legs/Abs
Friday - Back/traps/tri's

**Bladezz** · 04-03-2003, 10:17 AM

So you are suggesting three day split??

How about this, got this one from website...

DAY 1 - LEGS
DAY 2 - CHEST
DAY 3 - BACK/SHOULDERS
DAY 4 - BICEPS - Cardio
DAY 5 - TRICEPS - Cardio
DAY 6 - REST
DAY 7 - REST

Added the cardio, I really like the supersets I do with bi's/tri's day

I dont know...

And I am getting nice caps with the delts workout, really have to concentrate on fronts though.

Hmmmmm.......

Thanx, I appreciate all your input.

**MeanCuts** · 04-03-2003, 10:35 AM

Originally posted by Bladezz
So you are suggesting three day split??

How about this, got this one from website...

DAY 1 - LEGS
DAY 2 - CHEST
DAY 3 - BACK/SHOULDERS
DAY 4 - BICEPS - Cardio
DAY 5 - TRICEPS - Cardio
DAY 6 - REST
DAY 7 - REST

Added the cardio, I really like the supersets I do with bi's/tri's day

I would stick with superseting of the bi's/tri's take day 3 off and move day 3 to 4 and days 4&5 to 5

**Jodi** · 04-03-2003, 12:39 PM

I would do:

Day 1 - Chest/Bis
Day 2 - Legs
Day 3 - Cardio/Abs
Day 4 - Off
Day 5 - Back/Tris
Day 6 - Cardio/Abs
Day 7 - Off

**Bladezz** · 04-03-2003, 01:38 PM

Thanx guys for all your help! I really do appreciate your time and opinions/input....

I think I will stick to supersets then go to Jodi's suggestion for next routine tweak in few months. I just feel I am really progressing with biceps and triceps/supersets and dont' want to change that right now.

But at least now I have a clearer view and your suggestions for separation of days (dedicated to single body area) is what I need to do.

DAY 1 - LEGS/CALVES
DAY 2 - rest day
DAY 3 - BACK/SHOULDERS (xtra TRICEPS)
DAY 4 - rest day
DAY 5 - BICEPS/TRICEPS (Supersets) - Cardio
DAY 6 - rest day
DAY 7 - CHEST/ABS - Cardio

My arms have grown an 1" since I've been doing them so I think the above will work for now

**Bladezz** · 04-04-2003, 01:22 PM

What would you suggest - on the heavy weights when you really would need a spotter?

Like the chest workout, on a reg. flat bench I would need a spotter, but there is a Universal plate unit upstairs (where everyone is, usually I am in dungeon-basement)

Can I utilize that unit and go heavy and get the same (or close) gains?

**Jodi** · 04-05-2003, 10:30 AM

You could either ask someone like I do or try using the Smith Machine instead.

**Bladezz** · 04-05-2003, 12:07 PM

Only men around, and I won't ask them...I feel like I am in their territory already

Here is the plan I was on when I was with my trainer last month. It looks pretty similar to what he had me doing:

http://www.bodybuilding.com/fun/hitworkout.htm

And no cardio other than warm-up of 6 minutes on trianing days.

**Jodi** · 04-05-2003, 03:44 PM

Only men around, and I won't ask them...I feel like I am in their territory already

BULLSHIT!!!!! Never think that, you have every right to be there as they do. I always ask guys to spot me cuz usually I can't trust that I'm gonna get a good spot from the women there. Yeah, theres not alot of women in the free weight section but so what.

Hey in due time you'll be lifting more than some of the men there. Trust me on that and then you won't feel uncomfortable.

**Scotty the Body** · 04-05-2003, 03:52 PM

Originally posted by Bladezz
Only men around, and I won't ask them...I feel like I am in their territory already

You really shouldn't feel that way, in fact, I have more respect for the women I see lifting weight in the gym than any cardio bunnie I've ever seen.

I would find it hard to believe even the biggest asswhole in your gym wouldn't be more than happy to give you a spot.

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