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.
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
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.
Currently 6 ft, 220 lb.
"All people dream but not equally. Those who dream by night in the recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous ones, for they may act their dream with open eyes to make it possible."
well my two chest days are going to be varying exercises and sets if thats what you mean by variation
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.
Monday - Chest (1) / Shoulders / Triceps
Tuesday - Back (vertical)
Wednesday - Rest
Thursday - Chest (2) / Abs
Friday - Back (horizontal) / Biceps
Saturday - Rest
Sunday - Rest
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?
Last edited by bgb1990; 07-17-2012 at 07:47 PM.