Shoulder & Chest - same day?

Big Smoothy · 11-10-2004, 07:30 AM

I've never done this before but because I'm busy I am thinking of doing Shoulders/Chest on same day/workout, and finishing off my Tris at the end.

I do Legs, Back/Bi, and HIIT on other days.

I would only do this for 3 to 4 weeks.

Potential Routine:

1. Upright Rows 3 X 10-12 - Lateral Delts (and Traps)
2. Military Press 3 X 10-12 - Anterior Delts
3. Bench Press 3 X 10-12 - Chest
4. DB Pec Flys 2 X 10-12 - Chest
5. Pec Deck 2 X 10-12 - Chest
6. Shrugs 3 X 25 - Traps
7. Lying Rear Lat Raises 3 X 10-12 - Posterior Delts
8. Skull Crushers 1 rep. before failure - Tris
9. Push Down 1 rep. before failure - Tris

Time: 45 minutes.

Alternative Shoulder exercises ommitted:
Side lateral DB Raises, Front Rows, Cable Side Pulls (Delts), Arnold Press, One-Arm Standing DB Press.

I am assuming for a short period of time I can get away with this. But long-term it wouldn't be good.

Thanks in advance.

sabre81 · 11-10-2004, 09:06 AM

That routine doesnt look too bad. However, in my opinion, i think its best to work chest and shoulders as far apart as possible to give each muscle group ample rest & recovery. That wouldnt be bad to do for 3-4 weeks though.

**gopro** · 11-10-2004, 09:52 AM

I personally have been working chest and shoulders together on the same day for about the past year and love it! However, I would always train chest first, unless of course your chest is a glaring strong point and your delts are a glaring weak point.

**P-funk** · 11-10-2004, 11:16 AM

I like working chest.shoulders and tri's.

Johnny and his freinds that are all really big and on steroids don't do it that way so you may not want to though.

**gopro** · 11-10-2004, 01:35 PM

Quote:

Originally Posted by P-funk

I like working chest.shoulders and tri's.

Johnny and his freinds that are all really big and on steroids don't do it that way so you may not want to though.

BigDyl · 11-10-2004, 05:12 PM

uh oh, your asking for it p-funk...

**CowPimp** · 11-10-2004, 06:13 PM

Quote:

Originally Posted by P-funk

I like working chest.shoulders and tri's.

Johnny and his freinds that are all really big and on steroids don't do it that way so you may not want to though.

Haha! I used to do chest and shoulders on the same day. I find nothing wrong with it. Plus, your anterior delts will already be warmed up if you do chest first.

SJ69 · 11-10-2004, 06:45 PM

I do chest, shoulders and tri's on the same day (the "push" day). Reason being, the bench press involves chest, shoulders and tri's. Starting off with bench you will also warm everything else up and have the most energy to get the biggest piundages with the best excercise, in my opinion, out of all the movements you listed the bench press is the most important and deserves top priority. Right now I'm doing something like this --
1. bench
2. close grip bench
3. incline fly
4. military
5. up right rows w/ curl bar
6. light lateral raises
7. either skull crushers or pushdowns (both if I break into my stacker stash)

SJ69 · 11-10-2004, 07:01 PM

Also, you get plenty of recovery time. For example you did chest on Monday then shoulders on Tues, Tri's on Wed then your shoulders and tris wouldn't have as much time to recover.

Big Smoothy · 11-12-2004, 12:05 AM

Thanks to everyone for the advice and comments!

When I do chest and shoulders on separate days, I do try to separate the workout of them as much as possible.

Cheers.

wtfzor · 11-12-2004, 04:25 AM

you can do them together, OR you can do them on different days, but if you do them on different days make sure it's at least 48 hours apart because your front delts get hammered on chest day.

11-10-2004, 07:30 AM	#1
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,947	Shoulder & Chest - same day? I've never done this before but because I'm busy I am thinking of doing Shoulders/Chest on same day/workout, and finishing off my Tris at the end. I do Legs, Back/Bi, and HIIT on other days. I would only do this for 3 to 4 weeks. Potential Routine: 1. Upright Rows 3 X 10-12 - Lateral Delts (and Traps) 2. Military Press 3 X 10-12 - Anterior Delts 3. Bench Press 3 X 10-12 - Chest 4. DB Pec Flys 2 X 10-12 - Chest 5. Pec Deck 2 X 10-12 - Chest 6. Shrugs 3 X 25 - Traps 7. Lying Rear Lat Raises 3 X 10-12 - Posterior Delts 8. Skull Crushers 1 rep. before failure - Tris 9. Push Down 1 rep. before failure - Tris Time: 45 minutes. Alternative Shoulder exercises ommitted: Side lateral DB Raises, Front Rows, Cable Side Pulls (Delts), Arnold Press, One-Arm Standing DB Press. I am assuming for a short period of time I can get away with this. But long-term it wouldn't be good. Thanks in advance.

11-10-2004, 09:52 AM	#3
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	I personally have been working chest and shoulders together on the same day for about the past year and love it! However, I would always train chest first, unless of course your chest is a glaring strong point and your delts are a glaring weak point.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

11-10-2004, 11:16 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	I like working chest.shoulders and tri's. Johnny and his freinds that are all really big and on steroids don't do it that way so you may not want to though.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-10-2004, 06:45 PM	#8
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,026 Photos: 1	I do chest, shoulders and tri's on the same day (the "push" day). Reason being, the bench press involves chest, shoulders and tri's. Starting off with bench you will also warm everything else up and have the most energy to get the biggest piundages with the best excercise, in my opinion, out of all the movements you listed the bench press is the most important and deserves top priority. Right now I'm doing something like this -- 1. bench 2. close grip bench 3. incline fly 4. military 5. up right rows w/ curl bar 6. light lateral raises 7. either skull crushers or pushdowns (both if I break into my stacker stash)
	"I don't like small cars or real big women, but somehow I always find myself in 'em" - KR

11-10-2004, 07:01 PM	#9
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,026 Photos: 1	Also, you get plenty of recovery time. For example you did chest on Monday then shoulders on Tues, Tri's on Wed then your shoulders and tris wouldn't have as much time to recover.
	"I don't like small cars or real big women, but somehow I always find myself in 'em" - KR

11-10-2004, 09:06 AM	#2
sabre81 mmmm weights.. Join Date: Nov 2002 Location: Western New York Posts: 386	That routine doesnt look too bad. However, in my opinion, i think its best to work chest and shoulders as far apart as possible to give each muscle group ample rest & recovery. That wouldnt be bad to do for 3-4 weeks though.

11-10-2004, 05:12 PM	#6
BigDyl Elite Kiki Elite Member Join Date: Jun 2004 Location: Securityland Posts: 15,736 Photos: 2	uh oh, your asking for it p-funk...

11-12-2004, 12:05 AM	#10
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,947	Thanks to everyone for the advice and comments! When I do chest and shoulders on separate days, I do try to separate the workout of them as much as possible. Cheers.

11-12-2004, 04:25 AM	#11
wtfzor Registered User Join Date: Oct 2004 Posts: 245 Photos: 1	you can do them together, OR you can do them on different days, but if you do them on different days make sure it's at least 48 hours apart because your front delts get hammered on chest day.
	Train beyond the pain...and death is your only release

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Ultimate PGF2 Guide	acecombact1	Anabolic Zone	0	07-31-2004 10:43 PM
What ProHormones Are And How They Work	Prince	Supplements	0	06-28-2004 12:00 AM
triceps and chest on same day?	swick	Training	3	06-19-2004 09:52 AM
More shoulder then chest?	DeadBolt	Training	3	11-05-2003 03:54 PM
If you need a split...come here	TheGreatSatan	Training	1	09-30-2003 10:34 AM