Working Chest & Back 2 X Week

Training Bodybuilding
21

[quote]Bwick wrote:
I will start this push/pull split, but i really dont see how this is much different than what I have been doing as of late. The only real difference is that i will be doing deadlifts twice a week (I was only doing deadlifts once). Since I was working my chest and thighs twice a week, I was benching and squatting twice a week…[/quote]

In fairness you never actually said what you are currently doing.

As for your earlier comments about leg development, I wasn’t saying you need to squat and deadlift x2 a week so you could build bigger legs. Squats and deadlifts are the 2 best mass building excercises, its a fact of life.

22

Ernestohemingway, I should have posted my full current routine from the start. My mistake. I was working out 4-5 days for every 8 days. My routine looked like this:

  1. legs
  2. chest and biceps
  3. thighs and triceps
  4. chest and shoulders
  5. back

The only day I did the deadlift was on leg day. Squats were done on both leg day and thigh day. Bench was on both chest days. So, with this new push/pull, I am not incorporating a great deal more of compound movements–just deadlift once more in the routine. These are the exercises I was doing for each of the muscle groups:

legs: seated and standing calf raises, deadlift, squats, lunges, leg press, good mornings

biceps: ez bar curl, concentration curls, chin-ups

triceps: dips, skull crushers, close-grip bench press

chest: bench press, flyes, bench press incline, db bench press incline

shoulders: military press, front raises, shrugs

back: t-bar rows, db rows, seated cable rows, pullups/lat pull down

A push/pull routine would probably be a better idea, since I could hit everything twice. I have a couple of questions, though. If i am on a push/pull, I will be working more muscles groups in a single session, so I wont be doing as many exercises for each muscle group. Is this a problem? I was doing about 3 for each muscle group, but I will probably cut back to 2 for a push/pull routine. Next, if I am working out 4 days a week w/ as many compound movements as possible, where should I place my “off” days?