Thread: Chest/Tricep People!?

Originally Posted by r0dxx

What are your routines like...I've always seperated them but next week I am going to include them together since they were skipped today.

Do you guys still do the normal amount of tricep work? Do the triceps get hit as well as they would if you were hitting them seperately?

I would think they would get a killer workout, after doing a hard chest workout.

I was thinking maybe doing dips, and db overhead press after my 4 chest exercises..!?

You should read the Training 101 stickies and cowpimps how to build a training program.
Many people on this board including myself use a push/pull/legs split in which we hit our chest, shoulders, and triceps all on the same day, and we see fantastic results.
You should be fine as long as you stick to 2 compound movements per muscle group and 1 isolation exercise per muscle group.
For example, my push days looks like this Bench Press, Decline Press, Dips, Military Press, Behind the Neck Shoulder Press, Tricep extensions, rope pull-downs. I am seeing massive gains with this style, so I am sure that if you took out my shoulder exercises and did just chest and triceps on select days that this would work for you.

Here is an example of one of mine chest/tri days.

3 sets of flat bench db
3 sets of incline bench db
2 sets of isolation chest work

2 sets of cg bench with the EZ bar so hands are very close together
2 sets of triceps press machine/pushdowns

That is what I do.

I use Iron Man training. 3 weeks you work chest and tri the same day. the next 3 weeks you train tri with bi's and not chest.

http://www.ironmagazineforums.com/a/

incline barbell 3-4 working sets
flat dumbell 3 working sets
cable flys or something 3 sets
weighted dips 3 sets
dumbell skullcrushes 2-3
dumbell overhead press 2-3

i also do lateral delts on this day, 3 sets about.

I personally never train anything else on large muscle group days, Chest and back I train alone. I used to do chest and bi's and back and tri's but stopped that years ago. I do tri's and bi's on the same day now. I used to find my tri's couldn't handle an intense direct workout after chest, especially if Id used alot of dumbell press movements. Same principle applied with biceps after heavy back workout. I know your tri's can still grow using lighter weight than usual after their slight fatigueing from chest, but I prefer anhialate over stimulate. I think you should at least do 9 sets minimum for any body part (except abs). I tend to do 12 sets for all smaller muscle group workouts, 15 for major muscle groups. Don't worry about overtraining, just eat and sleep enough to stop that (unless getting alot bigger/stronger isn't your goal). Although experiencing a plateau at present, heavy reps of 4-8 tends to be the only thing that generates growth in me. I'd personally train tri's another time after a pull exercises (usually back) where they don't get used as much as with push exercises like chest or train them on there own or before biceps. A tri/Bi day is a great training day!