Hi there people, i'm carrying out a 3 day split with a friend of mine which is currently split:

Monday - Chest/Triceps
Wednesday - Biceps/?
Friday - Shoulders/Back

***Abs are worked at the end of every workout***

It seems that traditionally that biceps and back are split together but i was finding it difficult to find decent exercises for the back (mainly upper back) that didn't involve the shoulders too much, for that reason i paired shoulders with back. Now i don't know what muscle group to put with biceps on a wednesday. I don't have any leg exercises in my program because i train for football on a thursday and play on saturday and sunday, so i don't want any leg exercises in my weight training program. Thanks for any advice given. Regards,

Ross

You really should have a leg day even if you train for football, as I am sure football training is not muscle growth based. But if you don't want to then you could always move triceps to Wednesday and do chest alone on Monday thus you can really hit it from all angles. Then bi and tri together on wednesday and hit your arms hard.

Thanks for the reply.

My only concern with moving triceps away from chest is that i'd be working them twice a week as they get worked pretty hard with alot of my chest exercises. I know to an extent your anterior deltoids get worked pretty hard on chest exercises, but i leave a reasonable gap between chest and shoulders (4 days). I suppose i'm going to have to compromise somewhere in the workout, i guess there's nothing to say i can't just work biceps on their own. I was wondering if there are any good lower back exercises i could pair with biceps as it's mainly my upper/mid trapezius that gets worked on a friday.

Another question that is probably not so relevant but what's everyone's opinion on Traps and Lats, should they be worked together? I noticed that most of my back workouts don't really target my lats, so i'm thinking of getting a chin-up bar to really give them a workout.

Thanks

I hear you on the tris and chest thing but this is no different to back and biceps. Biceps get hit on back day and on bicep day and there is the same gap between these. Although tris and biceps are only small muscles it does not hurt to hit them directly once a week and indirectly a second time within the same week.

You could do lower back with biceps but lower back will be better on back day with upper back.

My week is split like this

Mon Chest + Bi
Tues Legs

Thu shoulders + tri
Fri Back, rear delt and traps

now obviously you dont want to do legs so you could always look at that split with no legs involved and move the shoulders tris to wednesday.

As for traps and lats - yes do them together, all of your back in one session is the way to go.

Obviously this is all just my point of view and as you well know in this sport there is always a million points of view.
Do what feels right for you now and no doubt as your knowledge grows that will evolve along with your program.

Thanks for the reply again.

If i move my triceps with my biceps on wednesday, should i increase the amount of sets i do for my chest? I currently do 3 sets on my chest.

Ross

do you mean 3 sets total or three exercises x 3 sets = 9sets?

For my chest I do

Incline dumbell press - as this is the first exercise I do 2 warm up sets at half weight then 3 heavy working sets
Flat barbell bench press - 3 working sets
Flat dumbell fly - 3 working sets
Dips - 3 sets to fail

so in total I do 12 working sets on my chest

B.

Sorry, i do 3 exercises x 3 Sets.

I've only recently started the program (3 weeks ago), and i do:

Incline Dumbbell press x 3 sets
Flat Barbell press x 3 sets
Decline fly x 3 sets

If i were to do chest on it's own would you recommend adding many more sets? I was definately thinking of adding a Pullover to chest.

Ross

That looks like a good workout. You could increase the amount of sets but I wouldn't, I would just look for really good quality sets. Knowing that you haven't got to do triceps as well means you can expend all your energy on your chest, so hit it hard and look for failure across the board on all sets. Stay in that 6-8 rep range on your working sets and hit failure every set. If you want to add in pullovers thats all good, just look for good quality over quality. Hope this helps.