Chest and Shoulder day

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  1. #1
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    Chest and Shoulder day

    For those of you who workout chest and shoulder on the same day, how many exercises do you do for chest and how many exercises do you do for shoulders? My chest and shoulders currently have their own day and I am thinking about doing them on the same day.

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    Try it but..... I canít do it. Iíve tried a few times and my front delts get smoked early and I canít finish the workout. I like putting shoulders with legs... 4 different movements each... I like doing chest and back together tho... 4 each as well.

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    I used to do this a long time ago.

    You pre-fatigue the shoulders so you don't need to use as much weight to get the same intensity. Still, it's a grueling workout that last a long time.

    After an hour of training, cortisol levels increase in the body and makes you more catabolic. That's another challenge.

    I would only attempt this if I had no other choice.

    Consider doing chest, then doing supersets for shoulders. After awhile, assess your progress and determine what changes need to be made.

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    Iíve done this a lot in the past with great success. Like mentioned above, you pre exhaust the shoulders (especially front delts) but training chest first. When you hit shoulders you can still hit them hard but you donít need as much weight a lot of times. It definitely works and I actually contribute it to a lot of my shoulder growth. Iíll say this though.....I only use this technique while blasting.


    Sent from my iPhone using Tapatalk

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    I'm with Milford...I hit Legs/Shoulders. I've found a good routine that I throw some variety movements in to switch it up but for the most part superset 1 leg movement / 1 shoulder movement. My norm starts with squats/overhead press. Smokes you pretty good from the start then hit accessory movements. For example, leg extensions/lateral raises, leg curls/front raises, calves/rear delt flys, etc, etc...
    "Courage is fear holding on a minute longer." - General Patton

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    Quote Originally Posted by mayhem124 View Post
    I'm with Milford...I hit Legs/Shoulders. I've found a good routine that I throw some variety movements in to switch it up but for the most part superset 1 leg movement / 1 shoulder movement. My norm starts with squats/overhead press. Smokes you pretty good from the start then hit accessory movements. For example, leg extensions/lateral raises, leg curls/front raises, calves/rear delt flys, etc, etc...
    I do the same thing with supersets.... only difference is my first movement is always hamstring curls to warm the ol lags up for squats... Iíll superset hammies with shoulder stretches then start of with squats superset with db shoulder presses.

    then Iíll finish off with leg extensions and rear delt flyes .... I like to rep these out right failure at the end of the workout.

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    Like others, if I'm going to pair shoulders with anything, it will be legs. Most guys will activate their shoulders when working chest. Especially on inclines. Doing shoulders AND chest feels like I've stolen half my workout ability from each of them.

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    I havenít trained calves in over a year due to lack of calf equipment... itís just an excuse really but I prefer seated calf raises... I could improvise but .... ehh

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    @Milford King yeah, I'll switch it up sometimes and hit some accessory work to warm up and then hit squats. Other times I hit some heavy V-Squat machine or leg press to isolate quads or hammies depending on feet placement.

    I just really like the Leg/Shoulder combo period. Both are fresh and you get a hell of a workout with supersets of those two.

    I hit opposites for my other days. Chest/Biceps and then Back/Triceps. Again, each muscle group is fresh, you can superset some of it if you like. I hit every major muscle group twice a week and I'm hitting the supporting muscles on the off day cause I'm still getting some bicep work on my back day no matter how hard I try.

    This has been working for me. Switch up the actual excerises/movements, weight vs reps, etc and I keep progressing so why change yet.
    Last edited by mayhem124; 03-08-2021 at 12:12 PM.
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    Quote Originally Posted by Milford King View Post
    I havenít trained calves in over a year due to lack of calf equipment... itís just an excuse really but I prefer seated calf raises... I could improvise but .... ehh
    I gots no equipment to tippy toe. I know what you mean....sitting on the bench with a bar across your knees just isn't the same. Or trying to explain why your lap is full of plates... Standing calf raises it is...

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    I train chest/delts on one day:
    4 chest exercises
    and 2 delt exercises

    On a different day I train delts/upper chest only:
    4 delt exercises and one chest exercise for upper

    I didn't choose the swolle life, the swolle life chose me~Wesley Swolle

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    Quote Originally Posted by mayhem124 View Post
    @Milford King yeah, I'll switch it up sometimes and hit some accessory work to warm up and then hit squats. Other times I hit some heavy V-Squat machine or leg press to isolate quads or hammies depending on feet placement.

    I just really like the Leg/Shoulder combo period. Both are fresh and you get a hell of a workout with supersets of those two.

    I hit opposites for my other days. Chest/Biceps and then Back/Triceps. Again, each muscle group is fresh, you can superset some of it if you like. I hit every major muscle group twice a week and I'm hitting the supporting muscles on the off day cause I'm still getting some bicep work on my back day no matter how hard I try.

    This has been working for me. Switch up the actual excerises/movements, weight vs reps, etc and I keep progressing so why change yet.
    ive been doing that split as well bro. 3 on 1 off repeat (legs/shoulders, back/tris, chest/bis) and I gotta say I prefer this method too for the same reason you mentioned. My muscle bellies seem more full even on non lifting days.


    itís a great split!

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    2-3 pressing movements 4 isolation movements. Switch the focus each week for example on chest focus day these are just the heavy work sets listed not including warm up/feeler sets

    Incline press 2 work sets
    Flat press 1 set w/ couple drops
    Shoulder press 1 set w/ couple drops

    Flyes 2 sets super set w/
    Rev flyes/rev pec deck 2 sets

    Dips 2 sets super set w/
    Laterals 2.sets

    Something like that. The next week's just do the opposite to switch focus meaning all the chest up there is a shoulder movement etc


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    Quote Originally Posted by samgraves82 View Post
    2-3 pressing movements 4 isolation movements. Switch the focus each week for example on chest focus day these are just the heavy work sets listed not including warm up/feeler sets

    Incline press 2 work sets
    Flat press 1 set w/ couple drops
    Shoulder press 1 set w/ couple drops

    Flyes 2 sets super set w/
    Rev flyes/rev pec deck 2 sets

    Dips 2 sets super set w/
    Laterals 2.sets

    Something like that. The next week's just do the opposite to switch focus meaning all the chest up there is a shoulder movement etc


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    4 chest and 2-3 shoulders.
    example:
    incline Db press 3x10
    incline bench work up to a heavy set of 6
    Flat Db work up to a set of 8
    Pronated flies focusing on the stretch 3x20
    Lat raises 4x12
    rear delt swings 4x20

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