Different muscles diffferent days

colman1212

Hey, I've been going to the gym about 4 times a week for 10 months now.
I usually do:

Monday: Chest and shoulders
1) FB (3 x 10)
2) chins (3x10)
3) lat pulldown (3x10)
4) DB shoulder press (3x10)
5) a) upright row (3 x10
b) shrugs (3 x 8)

Tuesday: core and cardio
20 mins core
20 mins on bike programe

Wednesdays: Biceps triceps
1) closegrip FB 3x8
2) a)dips 3x12
b)hammercurl 3x8

3) sitting row 3x8
4) a) EZ bicep curl 3x10
b) EZ tricep curl 3x8
c) EZ bar press 3x8

Friday: legs
squats lunges machines......

I've always been under the impression that chest and shoulders should be done on the same day. Not sure why. Does this make any sense?

Also as im only doing cardio once a week am I doing enough to stay relativly fit?

And does anyone have anything to add or change here in my programme?
I try to change it every 6 weekd but keep it relatively similar and vary reps on weekly basis.

ks652

Are you on any supplements??

You will gain better results in shorter time. Thats my wee suggestion!

Hanley

ks652 wrote: »

Are you on any supplements??

You will gain better results in shorter time. Thats my wee suggestion!

Ummm.... yeah. Get supplements*


Are you happy with the progress you're making?

Where's the deadlifts?

I hope you're training you squats hard.

*Don't worry about supplements. Just make sure you're taking in enough protein thru-out the day and immediately after training with some carbs. If this means getting a protein supplement thne so be it.

ks652

Hanley wrote: »

Ummm.... yeah. Get supplements*


Are you happy with the progress you're making?

Where's the deadlifts?

I hope you're training you squats hard.

*Don't worry about supplements. Just make sure you're taking in enough protein thru-out the day and immediately after training with some carbs. If this means getting a protein supplement thne so be it.

Is it just me ir was there a touch or sarcasm ther?

TerrorFirmer

ks652 wrote: »

Is it just me ir was there a touch or sarcasm ther?

He made a valid point, just leave it.

papajimsmooth

Im doing roughly the same although i do chest and triceps together and then back and biceps on a different day. I figure its hard to focus on your chest without using triceps.

Colm_OReilly

What are your aims?

For most people a split bodypart routine is unnecessary/inefficient. Most trainees can make linear progression on their lifts (i.e. get stronger) and do not sufficiently tax their body that it will not be recovered by the next workout.

Split routines come about when you're an intermediate lifter - which requires longer rest periods for different movements/muscles/exercises.

colman1212

Thanks for all the suggestions.
currently not taking any supplements. I try and eat protein such as chicken breasts for dinner and a couple of eggs after the gym.
Recently I've been getting a bit frustrated though as my flat bench and db shoulder press hasnt changed.

I started 11 months ago with a FB of about 40kg's for 8 reps and currently am lifting about 70KGs,

My DB shoulder press started with 14kg dumbells but currently lifting about 22kg dumbells for 8 reps.

Over the last 4 months though I havent moved up at all. Can't understand why. I was thinking about starting taking promax to see if that can improve my lifts.

I have never really done dead lifts and thats something I should change. Any recomendations when you should do deadlifts? With leg weights?

Hanley

Deadlifts as a first exercise on back days. Reps of around 5 or 6, max 8. Sets 3-5.

I'd say the reason you're not progressing wit the other things is because you've gone stale and just need to come up with something different. Incline bench instead of flat like. And barbell press instead of dumbbells.

aye

Change the sitting row to a barbell row.
make sure any chest exercise you do, you a similar exercise for your middle traps (lat pull down isnt one, the row is).
change chin ups to pull ups? or miilitary grip pull ups.
you do no exercise for your posterior deltiods, they arent worked in a db shoulder press, so i would suggest adding a reverse fly.

you could change bialateral movement for unilateral, barbell bench for DB bench or vise versa.

incline hammer curl?

do an underhand lat pulldown.
do a standing straight armed pulldown.
http://www.shapefit.com/back-exercises-straight-arm-pulldowns.html

lots you can change.

as regards doing shoulder and bench on the same day.
both a shoulder press and bench press work your anterior deltiods (front of shoulder) so these are getting a lot of work, this is why i suggest working the posterior deltiods (back of shoulders) so you dont get a muscle imbalance.

Dragan

ks652 wrote: »

Is it just me ir was there a touch or sarcasm ther?

More than just a touch thankfully.

Please only post helpful advice as opposed to "get supplements."

If you had posted "eat jam" it would have been just as useful.

Cheers.