Selecting the right muscle groups to workout

Hi, I need a little help in selecting the right muscle groups to workout. A guy at work who knows about working out, designed a basic routine for me to use as a guide. He had it like this:

Monday - Chest + Back

Tuesday - Shoulders + Arms

Wednesday - Legs

Someone from this forum was saying that i should be giving my chest and back more time to recover, so do Legs in between.

I told this to a guy at work, and he told me of another way.

Biceps + Chest

Legs + Back

Shoulders (with the option of doing triceps)

Can anybody please suggest a better plan, or agree with one i have listed. For the time being i'm sticking with doing the Legs in between, idea.

Thanks
 
Hi, I need a little help in selecting the right muscle groups to workout. A guy at work who knows about working out, designed a basic routine for me to use as a guide. He had it like this:

Monday - Chest + Back

Tuesday - Shoulders + Arms

Wednesday - Legs

Someone from this forum was saying that i should be giving my chest and back more time to recover, so do Legs in between.

I told this to a guy at work, and he told me of another way.

Biceps + Chest

Legs + Back

Shoulders (with the option of doing triceps)

Can anybody please suggest a better plan, or agree with one i have listed. For the time being i'm sticking with doing the Legs in between, idea.

Thanks

Yeah that was me. When you work your back and chest you are also working your tri's and bi's as secondary muscles. So when you do chest and back on Monday and shoulders and arms on Tues you are working the same muscles two days in a row. No recovery time.

If you have to do 3 days in a row...why don't you do something like this then:
Chest/Tri's
Back/Legs
Shoulders/Bi's
 
Yeah that was me. When you work your back and chest you are also working your tri's and bi's as secondary muscles. So when you do chest and back on Monday and shoulders and arms on Tues you are working the same muscles two days in a row. No recovery time.

If you have to do 3 days in a row...why don't you do something like this then:
Chest/Tri's
Back/Legs
Shoulders/Bi's

Yes, i know it was you ^_^

thanks for that suggestion. I'll look into the exercises designed for those muscles, and then perhaps give it a go =)

cheers
 
If you have to do 3 days in a row...why don't you do something like this then:
Chest/Tri's
Back/Legs
Shoulders/Bi's

OK so i tried out this and did my Chest/Tri's last night, consisting of Skullcrusher supersets, then Flys, then Bench Press followed lastly by Forearms.

Because i only recently heard through word of mouth, about Skullcrushers and Skullcrusher supersets, i have been doing my normal bench press weights adequately. Now i have added Skullcrushers to my routine, my tri's were worked pretty good initially, and even when i gave my tri's a rest by doing fly's, when i came to doing my Bench press, i couldn't get out the usual number of reps i was doing before.

Since I've only been weight training since the 16th of April, i've been lifting medium weights, and doing 5 sets of 12 reps, for all my exercises, just so my body gets used to lifting. After one month of this, i was going to increase my weights, and decrease my sets, and work for reps of 12,10,8,6 or close.

It is the following day after my workout on my chest/tri's and i feel good. my tri's feel like they've been worked out, but not painfully sore. Tonight is time for Legs/back and since i'll be doing Upright Rows and DB rows, i'm a little worried that i'll be working my tri's again, too soon to allow them time to recover.

should i perhaps leave my skullcrusher supersets for the day when i do shoulders/bi's so i can do '21' supersets also, thus allowing me to not work out my tri's so much during chest/tri's, and intern, letting me do my rows the following day, without having the tri's not having enough rest?

Thanks for any advice on my small dilemma =)
 
Personally I'd do back and Bi's together as your bi's are worked a lot with pulls. Not sure if shoulders really need a dedicated day as they'll be worked with your big upper lifts liek bench and pull ups but if I were to do that I'd put them with legs so I could do snatches
 
Personally I'd do back and Bi's together as your bi's are worked a lot with pulls. Not sure if shoulders really need a dedicated day as they'll be worked with your big upper lifts liek bench and pull ups but if I were to do that I'd put them with legs so I could do snatches

So will i still be safe to do my rows tonight? and what are snatches?
 
So will i still be safe to do my rows tonight? and what are snatches?

Snatch

I mainly do the one armed variety though but any form of snatches is gonna do wonders for you

If you're feeling OK then do rows tonight. Training plans are good for keeping you focused but what's more important is the way you apply yourself so I wouldn't worry about that side so much, just make sure you push yourself hard.
 
err.. i didn't mention this, but i'm doing all my training at home. i figure i'll use what i have, and when i achieve top end results, benching all 50kg worth of weights i have to play around with, i'll look for more, as in going to a gym.

those snatches are obviously out of the question then. My tri's feel good, worked, but not worn, but i'm just worried if using them as secondary muscles when doing my rows will be not giving them adequate time to rest.

I'm a noob, but i'm slowly learnin =) my friend said to stick with a routine, you'll see best results that way, but now i've read about people with push/pull methods etc, its making me want to explore what they mean, before devotedly sticking to a routine.

So if i'm in doubt, should i just stick to my leg exercises for tonight?

Thanks alot =)
 
err.. i didn't mention this, but i'm doing all my training at home. i figure i'll use what i have, and when i achieve top end results, benching all 50kg worth of weights i have to play around with, i'll look for more, as in going to a gym.

those snatches are obviously out of the question then. My tri's feel good, worked, but not worn, but i'm just worried if using them as secondary muscles when doing my rows will be not giving them adequate time to rest.

I'm a noob, but i'm slowly learnin =) my friend said to stick with a routine, you'll see best results that way, but now i've read about people with push/pull methods etc, its making me want to explore what they mean, before devotedly sticking to a routine.

So if i'm in doubt, should i just stick to my leg exercises for tonight?

Thanks alot =)

If you are doing Chest/tri's on the same day.. I would make sure you do your chest presses first since you are using your main muscle (pectoralis) and your tri's as your secondary. Then if you have time do your skull crushers as an assisted exercise.

Tonight or leg night- you CAN do rows since your main muscle is your back and secondary muscle (or assisted muscle) is your bicep. The opposing muscle is your tricep (which you did yesterday). Even though I said this I would still do a Mon, Wedn, Friday split on upper body if you can.

And yes that is correct- if you want to start to see results- start lifting heavier weights, smaller reps (6-12).
 
Back
Top