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International chest day?
- Thread starter McFLy
- Start date
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- Tags
- chest day international
Amen! That's my point that why I bench saterday morning or Sunday . I swear to u I been gyms and done 5 day splits and seen the same dudes bench every time I'm there but Mondays are the worse! Better to go back Monday and chest Tuesday go the opposite way the general population flows
If running a split routine at a gym the best thing would be to do legs on Monday. Very rarely anyone else is. Chest would be best on Friday when nobody else shows up. But if you want to ensure you don't kill your tris by doing chest, shoulders arms 2 or more days in a row I would try this.
Monday Shoulders (mostly use free weights so should have enough available even on the busy days)
Tuesday Legs (still a lot of people show up bt nobody trains legs at commercial gyms should have free range of the Squat cage)
Wednesday Arms (same reason as shoulders)
Thursday Back (everyone is shopping so should be room for deadlifts and bent rows)
Friday Chest (nobody shows up so all the benches are free)
Monday Shoulders (mostly use free weights so should have enough available even on the busy days)
Tuesday Legs (still a lot of people show up bt nobody trains legs at commercial gyms should have free range of the Squat cage)
Wednesday Arms (same reason as shoulders)
Thursday Back (everyone is shopping so should be room for deadlifts and bent rows)
Friday Chest (nobody shows up so all the benches are free)
If running a split routine at a gym the best thing would be to do legs on Monday. Very rarely anyone else is. Chest would be best on Friday when nobody else shows up. But if you want to ensure you don't kill your tris by doing chest, shoulders arms 2 or more days in a row I would try this.
Monday Shoulders (mostly use free weights so should have enough available even on the busy days)
Tuesday Legs (still a lot of people show up bt nobody trains legs at commercial gyms should have free range of the Squat cage)
Wednesday Arms (same reason as shoulders)
Thursday Back (everyone is shopping so should be room for deadlifts and bent rows)
Friday Chest (nobody shows up so all the benches are free)
I'd swap chest (Friday) with back (Thursday) get that extra days rest seeing that u hitting shoulders again Monday
I been hitting shoulders once with arms day just isolation stuff like laterals ect and then heavy compounds on chest day!I just ended up doing ohp and flies when a bench was available. Didn't get to use bench press though but eh, not the end of the world. I just do a upper lower split with rest day in between and sometimes I'm unlucky upper day lands on Monday. Plus with the amount of ppl there the b.o was of the charts.
Resoloutioners have bad gym adequacy..fk Mondays!!! Train in the a.m like 5 or 6 ish its thd best!! I feel flys gives me better pump in chest than bench I always pre exhaust if with flys and dips
It's funny everyone always compares what pros were doing at a pro level, you should be looking at what he did as a beginner. Here is a quote from Ronnie Coleman "At the age of 12 I started working out and joined the powerlifting team" So he had a foundation of strength before he started bodybuilding. [ame]http://www.youtube.com/watch?v=I9SwZ9bczyo[/ame]
NightFallTech
Member
11 months from being a 'so-so' powerlifter to 3rd at US nationals?...
I actually do the chest thing (well, bench press) on Mondays, yeah. Except if my schedule is thrown out, in which case, probably Tuesday.
Then again, I'll be doing some kind of bench press every session (three times a week) for the foreseeable future - it's my new awesome plan of attack. Chest every day, fellow Brosephs!
Then again, I'll be doing some kind of bench press every session (three times a week) for the foreseeable future - it's my new awesome plan of attack. Chest every day, fellow Brosephs!
1. Derek Charleboi's 12 week bulking trainer
Bodybuilding.com - 12-Week Daily Bulking Trainer Main Page. (this is what I'm doing)
2. Lyle MacDonald's Generic Bulking Routine
As presented directly on the forums.
Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′ Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′
Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′
Rinse and repeat thurs and Fri.. you can out incline/pulldown first on Thursday and make Friday a more deadlift/lunge based session.