chest/tricept,biceps in one day.

Garbryn · 07-05-2009, 10:03 AM

im still devising a right training programme.

this week ive done this.
mon: 20 cardio, very messy weight day because of beeing clueless.
tues cardio 4-5 miles
wed: 20 min cardio, legs, calves and abs.
thurs 20 min cardio, chest,tris,bis,
fri off,
sat,20 min cardio shoulders,back, biceps < only barbell row
sun off

note that this week is my first week of a half decent programme where before monday it was messy and too mixed until i joined this site.

questions. should i be doing my chest,bis,tris weight training one one day? and if not reasons why?

here is the programme i was going to run next week and basically the same thing every week. imput would be appreciated

monday= cardio,chest,triceps,biceps
tuesday= cardio, legs, calves, abs,
wednesday= cardio only
thursday cardio,shoulders, back, abs
Friday,cardio, chest, triceps,biceps
Saturday Cardio
Sunday off

**Kaboom** · 07-05-2009, 10:56 AM

First off.Do 5-10 mins cardio just to warm up before your workout but save the real cardio for after yor workout.
Im not sure what your goals are but if you are a beginner and are wanting to grow muscle you would be better off working out everything once a week for now.
I wouldnt recommend doing chest tris and bis all in same workout.
Mon-chest,abs
tues-shoulders,calves
wed-back,abs
thurs-legs,calves
fri-bis and tris,abs
sat-off or cardio
Sun-off
I think thats is a great routine.You could throw bis with chest and tris with shoulders and have friday for just cardio or if you insist on hitting something twice a week you could do it on Friday.
You could also throw an off day in middle of week to kinda rest some.Spread the workout out a little.
Of course cardio can be done after every workout.

**chrispghmuscle** · 07-05-2009, 10:58 AM

Good job Kaboom

**Kaboom** · 07-05-2009, 11:16 AM

Thanks my man.Always here to help lol!!

Garbryn · 07-05-2009, 11:31 AM

my goals are to get my bf% to a minumum, a defined six pack, and all round defind muscular body, i have no interest in massive muscles, but ido want bigger biceps. i do quite lot of cardio because i enjoy keeping fit.

i did think tri,chest and bis are too much in one day, my triceps were very sopre for a few days this week but thats mainly due to the muscles not done thoose exerscises for quite some time. and yes i was thinking of cardio only on a weds as basically a rest day. and then sunday as the other complete day off from training. i think 5 days a week weight training and an extra day for cardio is my aim.

i understand how much rest is important to the body and muscles. so i do not intend on overtraining any muscle but from what ive read. its ok to train muscles 2x a week if enough rest imbetween thats why i was going to do abs 2-3 times a week and biceps x2 since they are the bodyparts i want most from?

edit, i also learned there is no point training only biceps when triceps are a much larger muscle group on the upper arm

**HawaiianPride.** · 07-05-2009, 01:30 PM

Not only is rest and training important but diet is the most crucial. To get your bf down and a defined six pack both come from a solid diet man.

Also where did you learn that there's no point in training biceps lol. They are a MUST especially if you yourself noted that wanted bigger biceps..

Garbryn · 07-05-2009, 01:47 PM

no you completely missinterpreted that statement. ofc im training biceps. what i mean is since triceps are much bigger muscle group and i train only biceps 2x a week should i 2x triceps too.

and since this is the training section im posting my training here. my diet is getting nailed down quite well with advice from others and research. ill be posting that in the nutrients thread.

**Kaboom** · 07-05-2009, 01:49 PM

i still dont understand wanting just bigger biceps and abs.Dont you want the rest of your body to look good and match the rest

**HawaiianPride.** · 07-05-2009, 01:50 PM

I see. Well if it were me I wouldn't train them twice a week. Your already getting work in on chest and even shoulder day because they are the secondary muscle groups being worked.

Garbryn · 07-05-2009, 02:42 PM

Quote:

Originally Posted by Kaboom

i still dont understand wanting just bigger biceps and abs.Dont you want the rest of your body to look good and match the rest

your input is very much noted mate, and because i know dam well your a ton more experienced than me im seriously considering the plan you put down for me.

i will post up pics soon and u will see that my legs and upper body are bigger than the average man especially at 5,7 i guess its in my mind but i consider my arms my weakest asset compaired. i used to play rugby in my teens and early twenties. was good enough for the welsh u21 trials.

but if i can get the sort of results im looking for from once week biceps, triceps then ill give it no more thought.

since im on this subject. you should see how badly i struggle on the close grip pullups its like 3-4 at a real push to get up. one of my goals is to be able to do them 5-6 times with a ton better form.

**Kaboom** · 07-05-2009, 03:53 PM

Its totally fine to want to bring up lacking body parts just dont ignore the other ones.

**Moro** · 07-05-2009, 07:01 PM

for the record chest triceps and biceps isn't too much you put more effort into your legs *you would burn more kcals for example and the CNS tax for training legs vs the other 3 would be a lot higher so dont sweat chest triceps and biceps as being over training

Garbryn · 07-05-2009, 07:12 PM

Mon-chest,abs
tues-shoulders,calves
wed-off
thurs-back,abs
fri-legs,calves
sat-bis and tris,abs
Sun-off

with cardio 6 days a week sunday beeing the full rest day from all forms of exerscising.

i considered the adding triceps and biceps to the others but mentally ill feel lazy if im resting 3 days of the week so 5 workout days seem better to me and my time to do thoose workputs isnt infinate anyway.

my next step will be to post my actually exerscises for all muscles and hope you ll will tellme if they are toomuch or toolittle or if there are better types of training to do.

but for most things i tend to do 3 different types of workouts for 8-12 reps 3-4 sets each

**Kaboom** · 07-05-2009, 07:17 PM

Sounds pretty good bro

Famine · 07-06-2009, 03:37 AM

Quote:

Originally Posted by Moro

for the record chest triceps and biceps isn't too much you put more effort into your legs *you would burn more kcals for example and the CNS tax for training legs vs the other 3 would be a lot higher so dont sweat chest triceps and biceps as being over training

Yeah, I just started a new routine that incudes chest, triceps, and biceps, and I'm fine with it.

leepriestanator · 07-06-2009, 06:31 AM

train every muscle hard mate just work on ur lagging muscles even harder

Garbryn · 07-06-2009, 09:14 AM

ok hees my monday routine for chest and abs.

please note i workout at home with my flat weights bench and a 120kg free weights set.

Chest

barbell bench press 3 sets 10-12
dumb bell bench press 3 x 10-12
dumb bell pullover 3x 10-12
dumb bell fly 3x 10-12

Abs

Dragon flag 3x 6-8
Weighted half crunch 3x 8-10

not sure what this one is called. but i have a 2 litre bottle of water filled. i hook my feet under a bar nd sit at 45. then steadily twist to the left and then the right and making sure i the weight dont quite touch the floor. this one is a killer but works the whole core. and i do that 3x 12

how does that workout sound for thoose bodyparts?