How to Alternate Chest Exercises for A & B Workouts

Training
1

I workout full body M, W, F. I’ve been trying some alternating workout days detailed here Starting at Age 52 - #9 by mikecurtis1.

After trying out that A/B/C idea, I’m not so happy with it. I feel like it distracts from concentrating on main lifts. But, I do like barbell/dumbbell options for things like OHP and row, or alternating bulgarian splits with regular back squats. So maybe a A/B is all I need.

For chest exercises, after trying a variety, I like incline press, straight arm dumbbell pull over, and chest dips best.

I don’t have a bench for normal bench press. I use my garage stairs and a board for incline press and the pullovers. I do dips with chairs.

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I’ve been supersetting verticle push/pull in one group, and horizontal push/pull in a second group. I like that and would like to keep doing it. I could try…

A

Incline Dumbbell Bench Press
Superset with barbell row

Dumbbell OHP
Superset w/Pull ups

B

Barbell OHP
Superset w/Pull ups

Dumbbell Pullover
Triset w/dumbbell row
and chest dips

I really don’t want a bunch of fussy complexity, just the option of arms/legs with separate/together. Any suggestions how I might mix three chest exercises for two alternating days? Or should I just drop one out?

2

Just do the third exercise at the end of the workout?

Just rotate between three chest exercises day-to-day, and rotate between two exercises for all the body parts?

Really, the simplest and most obvious solution is often the best one. Dont worry about making your prigram symmetrical or otherwise “thematically cohesive” per se

3

Dude I’m envisioning that board moving and your neck breaking. I’d just do the floor versions. Floor press is likely even a better choice since your other day is OHP.

3 Likes
4

Agreed! That even looks iffy to me :rofl: and you know I have done some lame ass shit.

Once again we are back to stability issues. No way to get shit locked in and tight with that.

1 Like
5

I think I left out something important: I meant to write incline dumbbell bench press. No barbell to hit my neck! But, point taken about the board potentially falling.

6

I found at least 5 benches under $50 on marketplace and amazon in under 2 mins. Do floor presses until you can get a bench.

7

If you’re aching for something incline-y, just do pushups with your feet elevated on those stairs!

I’m all for DIY stuff but that board is giving me anxiety, haha.

2 Likes
8

Very Final Destination-esque!

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9

In my humble opinion, you can always vary repranges and reptempos between either workouts or excercises. As much variation within a solid plan, will stimulate more - and it is more fun with variation!

And the final destination ought to be hypertrophy - until death of natural causes (whatever that is). In my naive perception I can see myself killed by a barbell at an old age. What a respectful way to end and a great story for the grandchildren. Or maybe I’m just being nihilistic. :laughing:

10

I hear you, but you’d still be crashing your head to the stairs or floor. The stress is too much even from here!

11

Looks like something you would find in Buffalo Bill’s house

1 Like