Pumpatron

I've been using this certain routine now for a couple of months and I don't feel I'm getting the most out of my exercises. The reason for this is because I do Chest/Triceps & Back/Biceps so by the time it comes to do one of the exercises in that workout I am already fatigued from the previous exercise so can not handle as much weight.

I have now changed my workout so that I don't do chest/triceps & back/biceps on the same day so that when I come to do the exercises I can get the most out of them.

Below are my 2 routines... The 1st is the one I have been using for 2 months and the 2nd is the one I am hoping to be using from now on. I would just like to hear everyone's opinions on whether I have made a good enough change (regarding placing the different bodyparts together) or is there another way I can position the bodyparts in my routine to make the best gains?

Also, as you can see in the 2nd workout on the Monday I train Chest/Stomach in the afternoon and then Biceps at night as I don't have enough time to do all 3 workouts in 1 session (due to the college gym only being open for 1 hour)... Is this Ok?:

1st Workout - Been On For 2 Months:

Monday - Chest & Triceps (In Afternoon) & Stomach (At Night)

Tuesday - Back & Biceps

Wednesday - Low Intensity Cardio For 45 Mins - 1 Hour

Thursday - Shoulders & Traps

Friday - Legs & Forearms

Saturday - Low Intensity Cardio For 45 Mins - 1 Hour

Sunday - Low Intensity Cardio For 45 Mins - 1 Hour

2nd Routine - Hope To Use From Now On:

Monday - Chest & Stomach (In Afternoon) & Biceps (At Night)

Tuesday - Legs & Shoulders

Wednesday - Low Intensity Cardio For 45 Mins - 1 Hour

Thursday - Triceps & Forearms

Friday - Back & Traps

Saturday - Low Intensity Cardio For 45 Mins - 1 Hour

Sunday - Low Intensity Cardio For 45 Mins - 1 Hour


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Thanks To Anyone Who Can Help...

Pump!

Sholiz

I've read some people do well with pre-exhausting small muscles, ie: doing biceps BEFORE back, triceps before chest.

Also 2 things to note, Tri's/Chest ... control the ROM here. Before lockout is where tri's are primarily used, at the top of the movement don't go to lockout. Keep tension on hte muscles. Same theory could be used with back and biceps I guess, but it might be harder. Just remember to pull through your elbows and not pull the weight 'up'. Pull yuor elbows up ..

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You hear me before you see me, I got King Kong in the trunk

Pumpatron

Thanks a lot Sholiz... I can understand how pre-exhausting a small muscle such as the biceps before back would work because back exercises don't really involve much bicep work, but how can this be the same for triceps as benching involves a hell of a lot of assistance from the triceps.

Pump!

Sholiz

Well with triceps it might be bad lol, but biceps you might find better use of it.

But with triceps keep the ROM shorter, come about 1" from chest at the bottom of barbell movements and don't go to lockout ... Coleman does this in his training video(s).

__________________
You hear me before you see me, I got King Kong in the trunk

Pumpatron

Right, Nice 1!

Thanks Again