Fitness Advice: Pairing Muscle Groups
Normally, people tend to work chest and triceps in the same day. However, after a full chest workout, the triceps are often too exhausted to work to their full potential. When developing strength, this is a problem – as they need to work as hard as possible to get stronger.
A common alternative, therefore, is to work chest with biceps, then work back with triceps on another day. By doing this, both the smaller muscle groups have ample time to recover from assisting the large muscle groups, before being worked again.
For the last few weeks, this has been my game plan – and it has worked very well!
Chest with Biceps Routines of Recent Weeks
24/06/2011
Bench press, pyramid up to 90kg
Incline dumbbell presses at 2 x 30kg
Cable flyes at 2 x 12.5kgBarbell curls at 40kg
Seated incline dumbbell curls at 12.5kg
Hammer curls at 16kg
30/06/2011
Bench press at 90kh
Incline bench press at 70kg
Incline dumbbell flyes at 2 x 20kgBarbell curls at 40kg
Dumbbell curls at 2 x 20kg
Hammer curls at 16kg
06/07/2011
Incline Bench Presses at 80kg
Incline dumbbell presses at 2 x 32kg
Standing cable flyes at 2 x 17.5kgBarbell curls at 42kg
Isolation curls at 18kg
Preacher curls at 30kg
So far, this has worked very well. As I approach the ENDURANCE PHASE!!! of my Gold Challenge, however, I shall be changing my training to be more suitable.