! A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. Chest (this is like a rest day. I would maybe switch legs and chest/lats around, just so theres 2 off days after back work then 3 after chest instead of the 1 off day then 4. So same muscle groups every other day. If you don't have lots of free days to go to the gym then avoid working out legs and chest/upper body same day, if your workout time is limited then do it. Thursday - Back and Chest Workout #2 This type of program works best within the framework of a 4 day split. Yes - the arms/chest/shoulders stuff, do every other day; on the alternating days, do your legs and back. You then take a day of rest on Day 4, before repeating the cycle on Days 5, 6, and 7, followed by another day of rest on Day 8. Twice-A-Day Training Approaches. Go to first unread Skip to page: Quick Reply. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. 1. We of course decided to start out safe, cutting our volume to about 1/3rd of a ‘regular’ chest workout. All you need is a well-efficient workout plan that involves both chest and leg exercises, and thus ensures exercising the upper and lower body equally. 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. By limiting training stress to one or two concentrated areas per training day, the theory is that you allow more time for each muscle region to recover and adapt before the next intense training session. If every chest workout you've ever done started with the barbell, you might be due for a change of pace! I follow this recommendation but I take it a step further. Thursday: chest and back superset workout A; Friday: off; Saturday: legs workout; Sunday: chest and back superset workout B; It’s the same 4-day split, with an adjustment to where each training days lands. Good, let’s get into the workouts to … My 5-day split routine: Back, finish with HIIT. The rep range and rest periods in this workout are identical to the chest one. Most people who train each muscle group one time a week try and pack 15 sets on one day on one muscle group and that is just too much damage for your body to optimally build muscle mass. On Day 3, legs. Training choice is about efficiency and recovery. chest/lats legs off shoulders/tris off pulls (Back work im guessing) off. I started working out again October 1st, and now it’s October 18. I’ve had 1 rest day so far. 0. reply. I’m doing this again now. There are two ways to go about twice-a-day training: 1. You can place this workout on a Tuesday for example. This is day one of your redemption plan from athelte Mike Simone. 2. You can also grow stale using the same kind of equipment for months or years on end. Page 1 of 1. And it is the same formula which is applied for all the muscles we want to grow this formula flat on every muscle like chest back legs muscles. 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. This is especially so if you have a rest day after Shoulders. Day 4 – Legs If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. You will want to add in a leg training day, as well as a … Take advantage of it by training legs and biceps, or presumably any smaller body part, on the same day. X. start new discussion. 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. 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