Please Scroll Down to See Forums Below .....not really lol, but here is what I do. I work my front delts with my chest and then on the next day I work my side and rear delts with my back. Let me tell you since I started doing this split my shoulders have really responded. They get absolutely killed those days and then just rest all week. When i used to have other splits which had my shoulder workouts being on their own day they would never really feel like they got enough rest in between my back and chest days. I highly recomend this split for trying something new. Do any of you guys do anything like this??
Shoulder days are for suckers.....
- Thread starter tzan
- Start date
S
solidj55
Guest
Yea I have been doing this for several years now, I cut out overhead presses and shrugs and just worked in my front and side delt raises into my chest workout and my rear delt fly on back day. I have been trying to tell people this for a long time but everyone seems to think you need to work them seprately.
dankduke said:
Mon-Chest/Front Delts
Tues-Back/Rear + Side Delts
Wed-Off
Thur-Legs
Fri-Bi's/Tri's
Sat-Off
Sun-Off
It works perfect for me, because I feel my weakest point is my arms and by doing this split they get hit twice a week. Once while doing chest and back and again on their own day.
The reason is mostly an ego thing....
A lot of people cannot do heavy overhead presses after benches.
ME also , but I ALWAYS have trouble working delts seperate in a split as it will go at the expense of another musclegroup, so yeh, maybe it's time to do them again with chest, hey maybe even without the overhead presses.....
A lot of people cannot do heavy overhead presses after benches.
ME also , but I ALWAYS have trouble working delts seperate in a split as it will go at the expense of another musclegroup, so yeh, maybe it's time to do them again with chest, hey maybe even without the overhead presses.....
Today is chest day, so i am gonna try to work front and side delts after chest...
As i really cannot do any seriously heavy overhead presses i might as well use a pre-exhaustion routine to still get some stim out of the presses, also a slightly higher reprange for delts 10-14 reps.....
this is the plan:
warming up with power cleans to get the fast twitch fibers running.... after that:
SESSION 1
Triset 1:
- dumbell side raise 10(14)
- plate front raise 10(14)
- front press 10(14)
Triset 2:
- dumbell side raise 10(14)
- plate front raise 10(14)
- front press 10(14)
Triset 3:
- plate front raise 10(14)
- dumbell side raise 10(14)
- behind neck press 10(14)
Done!
SESSION 2 (next time)
- plate front raise 10(14)
- dumbell side raise 10(14)
- behind neck press 10(14)
- plate front raise 10(14)
- dumbell side raise 10(14)
- behind neck press 10(14)
- dumbell side raise 10(14)
- plate front raise 10(14)
- front press 10(14)
with 10(14) i mean using a weight that allows 10 reps, rack or drop the weight for 7-15 seconds and do another 4 reps or as much as possible....
As i really cannot do any seriously heavy overhead presses i might as well use a pre-exhaustion routine to still get some stim out of the presses, also a slightly higher reprange for delts 10-14 reps.....
this is the plan:
warming up with power cleans to get the fast twitch fibers running.... after that:
SESSION 1
Triset 1:
- dumbell side raise 10(14)
- plate front raise 10(14)
- front press 10(14)
Triset 2:
- dumbell side raise 10(14)
- plate front raise 10(14)
- front press 10(14)
Triset 3:
- plate front raise 10(14)
- dumbell side raise 10(14)
- behind neck press 10(14)
Done!
SESSION 2 (next time)
- plate front raise 10(14)
- dumbell side raise 10(14)
- behind neck press 10(14)
- plate front raise 10(14)
- dumbell side raise 10(14)
- behind neck press 10(14)
- dumbell side raise 10(14)
- plate front raise 10(14)
- front press 10(14)
with 10(14) i mean using a weight that allows 10 reps, rack or drop the weight for 7-15 seconds and do another 4 reps or as much as possible....
Legion Kreinak
New member
Hey Tzan, I like your split, mind telling me what workouts/reps/sets ya do for that thing? I might wanna try it out, seems like it could work.
Vortexx-Good luck with it, tell me how it went. Your right about the overhead presses though. I usually leave them out. Maybe once in a while I'll throw a couple sets of them in there, but usually after doing incline and flat presses there already spent.
Legion here's my exact workouts:
Chest/Front Delts:
5 sets flat db press(first 2 sets are just warmups)
3 sets incline db press
3 sets incline db fly's
3 sets cable fly's
3 sets front db raises
Back/Side + Rear Delts:
3 sets widegrip pullups
3 sets deadlift
3 sets bent over barbell row
3 sets reverese fly's/supersetted with side raises
3 sets shrugs
Legs:
5 sets squats(first 2 sets are warmups)
3 sets leg press
3 sets lunges
3 sets extensions/supersetted with leg curls
3 sets calf raises
Bi's + Tri's:
3 sets weighted dips
3 sets barbell curl
3 sets decline db extensions
3 sets alternating db curls
3 sets rope pulldowns/supersetted with iso curls
I change my reps on most exercises each week from 6 to 8 to 10. Some of the smaller exercises I always keep at 8-10.
I tend to respond well to workouts with a little more volume then normal people like, so if there's too many sets or exercises I believe you can eliminate some of the smaller ones withg no harm.
Legion here's my exact workouts:
Chest/Front Delts:
5 sets flat db press(first 2 sets are just warmups)
3 sets incline db press
3 sets incline db fly's
3 sets cable fly's
3 sets front db raises
Back/Side + Rear Delts:
3 sets widegrip pullups
3 sets deadlift
3 sets bent over barbell row
3 sets reverese fly's/supersetted with side raises
3 sets shrugs
Legs:
5 sets squats(first 2 sets are warmups)
3 sets leg press
3 sets lunges
3 sets extensions/supersetted with leg curls
3 sets calf raises
Bi's + Tri's:
3 sets weighted dips
3 sets barbell curl
3 sets decline db extensions
3 sets alternating db curls
3 sets rope pulldowns/supersetted with iso curls
I change my reps on most exercises each week from 6 to 8 to 10. Some of the smaller exercises I always keep at 8-10.
I tend to respond well to workouts with a little more volume then normal people like, so if there's too many sets or exercises I believe you can eliminate some of the smaller ones withg no harm.
T
The Shadow
Guest
try back and shoulders together next time
Greek Freak
New member
Your working your shoulders two days in a row. And your working back the day after shoulders which isnt good either. You may still be growing off this, but if you took one of your weekend off days and put it in between your chest and back workouts you would prob see some better results.
