Saturday Workout....9-10:15pm

[M.E.]

Saturday's Workout....9-10:15pm

I did all chest that night and i was thinking about doing arms since i thought they were being used in my benches and such. The reason why i didn't was because they felt weaken since i did so many different chest workouts. I usually do 3 sets of 5-6 reps. I started with upper bench with 45lbs on each side, than moved into flat with the same amount. After that i moved onto lower bench which i had less weights since i didn't feel that well doing too much weight again. I didn't do any free weights because Saturday was my first night back, and i even think i did too much weights or exercises on my chest to began with. I worked on my inner chest as well, because that is the most issue i have right now. So what do you guys think on doing chest and shoulders or chest and arms on the same night. I think it would be better doing back maybe.

 

[vojdancov]

I did all chest that night and i was thinking about doing arms since i thought they were being used in my benches and such. The reason why i didn't was because they felt weaken since i did so many different chest workouts. I usually do 3 sets of 5-6 reps. I started with upper bench with 45lbs on each side, than moved into flat with the same amount. After that i moved onto lower bench which i had less weights since i didn't feel that well doing too much weight again. I didn't do any free weights because Saturday was my first night back, and i even think i did too much weights or exercises on my chest to began with. I worked on my inner chest as well, because that is the most issue i have right now. So what do you guys think on doing chest and shoulders or chest and arms on the same night. I think it would be better doing back maybe.

I assume your goal is to build muscle.

A
I'd say Chest and shoulders, triceps
Because when you workout your chest you hit the shoulders as well to some extent, so do your chest exercises first than continue to shoulder exercises.
Both shoulder and chest workout hit the triceps so you need just a little if any direct work to the triceps at the end of the workout

An example workout would be:
Chest:
Flat bench, incline bench, decline bench or dips,
Shoulders:
military press, behind the back press or rear delt row, lateral raises,
Triceps:
close grip-bench press and pushdowns or skull crusher

I'd say around 3 sets of each exercise, do 6-8 reps

Back and Biceps
Most Back exercises rows, deadlift, pull-ups, lat pulldowns etc. hit the biceps pretty well, so after you finish your back workout you need just a little if any direct biceps work.

A sample workout would be
Deadlift, Barbell row, Pull ups, Close Grip Chin ups, Barbell curl, hammer curl

Around 3-4 sets of each back exercises, 3 sets barbell curl, 2 sets hammer curl, do 6-8 reps

Legs:
Squats, lunges, leg press, leg curl

 

[M.E.]

Hey that would make sense since i do feel really sore not only on my chest but my triceps as well. Tonight i'll go back and do shoulders and triceps since i've missed them on the Saturday nights workout. Thank you so much for the reply, i'm beginning to like this forum alot. See you around.