Originally posted by fietser_ivana
On Tuesday I'm doing db press & db flyes for chest , triceps extension & db kickback for tri and biceps curl plus Preacher curl for biceps (with the db rolling almost out of my fingers to make it a wrist exercise as well) finishing it off with a reverse wrist curl (tiny weights).
On Thursday, I use 3 exercises for the back: assisted chin up , the cable seated row and the good morning. After which I do shoulders with arnold press and lateral raise.
I thought about switching these 2 days around.. as my chin up is compromised on Thursday when my triceps are still tired..
Instead of moving the biceps to back day, I'd rather move the triceps to the back day.. as I heard the muscles of the triceps are partially found on the back..
Does this mean that I should move shoulders to the chest day as well? And do chest-shoulders-biceps-wrist instead.. ?
Wouldn't my switching routine work just as well.. (wk 1 chest-tri-bi on Tues, wk2 on Thursday) it sounds a bit like what you mentioned in your first post of
monday - Legs to failure, chest medium workout, back light workout
wednesday - legs light, chest heavy, back medium
Friday - legs medium, chest light, back heavy
???
Ok...it sounds like you have a muscular imbalance from your hams to your quads. Do you know what you strength ratio is between the two. For example if you can max leg extend 100pnds what can you leg curl (using your own weights obviously). It should be a minimum of 1:1 strenght wise. It is better to have stronger hams than quads for athletic performance (sprinters for example have 1:1.25 (quad to ham) ratio. This reduces injury risk and has a noticable increase in leg power (notice I never use strength...strength is almost useless if you can't reproduce that strength in sport...hence power)
Ok...now...with routine number 1 you never work arms or shoulder alone. They are worked out as a secondary (inclusive with the routine itself) and get more than enough work from the routine. Your routine mentioned was more of a bodybilding routing hitting every muscle group once per week in a 3 day split (I am not including cardio days as they are in essence different). A typical 3 day split is
day 1 - chest, shoulders, triceps
day 3 - back, biceps (I do 4 exercises for back as it is a MASSIVE muscle area that is hard to hit with only three exercises)
day 5 - Legs (myfastest and most brutal part of my workout)
I work abs every workout and wamrup my torso (hyperextension for lumbars) every workout as I have in the past had back problems. This can be mixe up in varrying ways but you want it generally even. If for example you can get a good pump with your arm by doing triceps and biceps at the same time then by all means go ahead. I just found working them on seperate days for more effective. I like to work shoulders with chest because most chest exercises really nail the front delt. I might as well include shoulder with chest since it has already been worked a bit. With an old shoulder injury I really cant work shoulders more than once a week.
Now to confuse even more I may even do this to the routine
day 1 - chest and front delt with triceps (pushing muscles)
day 3 - back, rear delt, lateral raises and biceps (pulling muscles)
day 5 - legs
...so many variations to so many choices. You have to find what works your muscles best. I worked out for 2 years trying everything in magazines until I found a series of routines that gave 'me' what 'i' wanted. Sports performance was always my goal. Jump higher, run faster, be bigger...Figure out your goals...experiment and have fun (hence the reason to switch routines)
Just a note...I speak about legs but in reality I am blessed with thick legs and calves. I don't have to work them very hard to get a pump and increase strength...if leg press does nothing for you find something else. In reality, I can walk and build size on my thighs...