Personally, I've gone off the beaten path, and have come up with a 10 day rotation that I've been having really good success since I started it last April '13. If you have a good form, you'll minimally use your tricep muscles. Day 3 – Shoulder/Traps. for example, If you're doing a heavy chest routine, you probably can't focus on arms the same way due to overall fatigue on the wrists, elbows and shoulders (and this is even with good form). It’s called “antagonist workouts” and it’s often argued as the best way to workout. If you are on a cutting phase and would like to maximize your fat loss you can follow up your chest and back workout routine with a short session of cardio. But I would never put Chest and back on the same day if you have deadlifts included in your back workout though. Then again, you're there to work out and you'll be using all your muscles in one way or the other whether its their day … This is especially so if you have a rest day after Shoulders. Im not sure there is a con to working out back/chest on the same day. (both 3x6) The arms (biceps and the triceps) and the shoulders get a pretty fair workout from a chest/back routine too, so you have to watch out that you don't over-train them on the shoulder/arms day. Although because it is time consuming, I've created my routine with chest/back supersets. Went from 173lbs at 12.5%, to 205lbs at 8.5% in just under 18 months at 6'2". This can be a slow to moderate walk on a treadmill with an incline, an elliptical with a moderate resistance setting, or a stationary bike with resistance set to low / moderate. I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. In fact, they found that doing 50 percent less of both types of exercise on the same day produced the same results as doing full workouts devoted to one or the other. Again, this is just an example. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. I usually do back and chest on the same day. People say not to work chest/tricep on the same day because the bench slightly uses part of the tricep muscle. Exercising multiple muscle groups, such as chest and triceps, on the same day can be an effective way to work out and build strength in less time. I get a crazy good workout in 1 hour's time. If, for example, performing back and leg work both on the same day allows you to hit the muscle group more frequently, therefore accumulating more volume, then it may be a compromise worth making. Fatigue can break down your posture and technique in a hurry. You can place this workout on a Tuesday for example. And no, it is not called “supersetting”. Day 1 – Chest/Triceps. the trick is in distributing the intensity by doing the body part with more volume first. I've just started experimenting with chest/back on the same day, and love the intensity. The rep range and rest periods in this workout are identical to the chest one. So, if you’ve been doing your weight training and cardio on separate days, combine your workout to get more bang for your buck. For example, i superset bench press and rows. Day 4 – Legs. However, this questions really needs to be considered within the context of the routine as a whole. And on Friday, you can do the exact same workout but do 5-8 reps. You will be resting 60 secs between sets in the Friday workout. Just note that you'll need to build up a tolerance for back-to-back training. Day 2 – Back/Biceps. Because your body is still unaccustomed to stressing the same muscle groups within … No routine is perfect, there's always compromises. It is absolutely 100% okay. The pro is i can superset chest and back which allows me to do more sets in less time. 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