This is especially so if you have a rest day after Shoulders. This can be a slow to moderate walk on a treadmill with an incline, an elliptical with a moderate resistance setting, or a stationary bike with resistance set to low / moderate. No routine is perfect, there's always compromises. I usually do back and chest on the same day. And no, it is not called “supersetting”. Day 2 – Back/Biceps. Personally, I've gone off the beaten path, and have come up with a 10 day rotation that I've been having really good success since I started it last April '13. for example, If you're doing a heavy chest routine, you probably can't focus on arms the same way due to overall fatigue on the wrists, elbows and shoulders (and this is even with good form). The pro is i can superset chest and back which allows me to do more sets in less time. the trick is in distributing the intensity by doing the body part with more volume first. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. Fatigue can break down your posture and technique in a hurry. The rep range and rest periods in this workout are identical to the chest one. However, this questions really needs to be considered within the context of the routine as a whole. The arms (biceps and the triceps) and the shoulders get a pretty fair workout from a chest/back routine too, so you have to watch out that you don't over-train them on the shoulder/arms day. For example, i superset bench press and rows. (both 3x6) So, if you’ve been doing your weight training and cardio on separate days, combine your workout to get more bang for your buck. You can place this workout on a Tuesday for example. It is absolutely 100% okay. I get a crazy good workout in 1 hour's time. Im not sure there is a con to working out back/chest on the same day. If you have a good form, you'll minimally use your tricep muscles. It’s called “antagonist workouts” and it’s often argued as the best way to workout. Again, this is just an example. Day 1 – Chest/Triceps. In fact, they found that doing 50 percent less of both types of exercise on the same day produced the same results as doing full workouts devoted to one or the other. I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. Because your body is still unaccustomed to stressing the same muscle groups within … I've just started experimenting with chest/back on the same day, and love the intensity. Then again, you're there to work out and you'll be using all your muscles in one way or the other whether its their day … Although because it is time consuming, I've created my routine with chest/back supersets. Exercising multiple muscle groups, such as chest and triceps, on the same day can be an effective way to work out and build strength in less time. Day 4 – Legs. Went from 173lbs at 12.5%, to 205lbs at 8.5% in just under 18 months at 6'2". And on Friday, you can do the exact same workout but do 5-8 reps. You will be resting 60 secs between sets in the Friday workout. People say not to work chest/tricep on the same day because the bench slightly uses part of the tricep muscle. Just note that you'll need to build up a tolerance for back-to-back training. If, for example, performing back and leg work both on the same day allows you to hit the muscle group more frequently, therefore accumulating more volume, then it may be a compromise worth making. If you are on a cutting phase and would like to maximize your fat loss you can follow up your chest and back workout routine with a short session of cardio. Day 3 – Shoulder/Traps. But I would never put Chest and back on the same day if you have deadlifts included in your back workout though. 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