opinion on chest twice a week split

[bgb1990]

My chest is by far my lagging body part and want to try twice a week to see if that helps progress it along. I'm not 100% sure on how the split should look without overtraining shoulders and tri's but here is what I had in mind:

Day 1: Chest
Day 2: Back
Day 3: Shoulders/Abs
Day 4: Off
Day 5: Chest
Day 6: Arms/ Abs
Day 7: Off

I know I dont have legs in there but I am currently working on an advanced 5 day Marine Corps running program so they are being hit.

[Whoopipally]

Why not add a few things together so you can have an extra day of rest? Especially when you indirectly hit your arms/shoulders on chest days.

Day 1: Chest/shoulders/abs
Day2: Rest
Day 3: Back
Day 4: Chest/arms/abs
Day 5: Rest
Day 6: Back
Day 7: Rest

Or some variation. I just think you'd be better off. But thats just my opinion.

[bgb1990]

well my two chest days are going to be varying exercises and sets if thats what you mean by variation

[Tom Mutaffis]

BGB -

Your proposed program would be hitting your shoulders and triceps 4X/week, which would lead to plateau/injury for most individuals within a relatively short period of time. You should do chest/shoulders/triceps one day and a second day with just chest if you really want to focus that much on that specific muscle group.

Example:

Monday - Chest (1) / Shoulders / Triceps
Tuesday - Back (vertical)
Wednesday - Rest
Thursday - Chest (2) / Abs
Friday - Back (horizontal) / Biceps
Saturday - Rest
Sunday - Rest

[bgb1990]

i noticed you did two days of back as well, any specific reason for that?

and what would you suggest as far as exercises for shoulders/ tris on that first chest day?