Chest and Back Exercise Routine

blvndr88
blvndr88 Posts: 14
in Fitness and Exercise
I am training to compete in the women's physique competition and just wanted to share one of my workout routines. I usually devote one day for each major muscle group, but I like to switch things up. Today I trained chest and back, usually I train chest and shoulders on the same day because they involve the same muscle groups (deltoids, triceps, etc). I'm focusing more on muscular endurance and strength, I have enough size for now. I wouldn't say this is for beginners, but more power to you. Have Fun! By the way, this workout took about 1.5 hours. If you're wondering, I can train this long, if not longer, because I am well conditioned, a veteran student without a job, and my diet is very good. Although I should, I do not have the time to always log my food intake, so don't go by it. I have been a strict vegetarian since September, 2013.

Every exercise is 4-6 sets, more if it feels good! 15-20 reps, 60-90 seconds rest between each set.

Back:
Cable face pull http://www.bodybuilding.com/exercises/detail/view/name/face-pull
Pull ups
Bent over row
Reverse pec dec
Behind the neck lat pulldown (wide grip)
Close grip lat pulldown

Chest:
Chest press (flat bench)
Incline chest press
DB fly
Seated chest press machine, superset with push ups
Dips (lean forward to focus more on the chest muscles than the triceps)

Replies

  • mrzmami88
    mrzmami88 Posts: 25 Member
    what would u suggest for the "back fat/ side boob fat" areas? lol as a woman with 2 kids these areas (aside from my stomach) are terrible! and I have no clue what to do. I have no equipment and right now cant afford a gym membership. there is an outdoor "gym" space at a park here that has low bar and pull up bar but i dont have strength enough for pull ups, so on the lower bars i do incline push ups..... lol i just dont know if it's doing anything for the areas i want to improve the most.
  • blvndr88
    blvndr88 Posts: 14
    A little goes a long way. It was very hard for me to do any pull ups, but the assisted pull up machine at my gym helped a lot. Google negative pull ups, it's hard to explain, but you can do them in the park. I had the exact same problem with side boobs/fat, you just have to lose body fat to reduce these problem areas. I should add that it is not possible to just lose fat in one particular area, your genetics mostly determine where the fat is lost. Building muscle will help you burn calories and lose body fat, which is the main reason why I picked up weights in the first place. Also, you can buy resistance bands to perform back many other exercises. They are pretty cheap if you find them at Ross, Marshalls, or Amazon. Hope this helps.
  • blvndr88
    blvndr88 Posts: 14
    Also, check Craigslist for cheap weights. The internet is full of at home/park exercise routines, my sister does them all the time.
  • PtheronJr
    PtheronJr Posts: 108 Member
    Never do behind the neck for lifts that work perfectly fine with normal form, there are literally no benefits from going behind the neck besides increased risk of shoulder impingement.
    Just do your press and pulldowns in front of you, if you're getting more out of behind the neck work it means you're being lazy and not bringing the weight down to your clavicle when you do the lift normally.
  • blvndr88
    blvndr88 Posts: 14
    Never do behind the neck for lifts that work perfectly fine with normal form, there are literally no benefits from going behind the neck besides increased risk of shoulder impingement.
    Just do your press and pulldowns in front of you, if you're getting more out of behind the neck work it means you're being lazy and not bringing the weight down to your clavicle when you do the lift normally.

    I've heard this a few times. I don't use heavy weights when I go behind the neck, nor do I perform the lat pulldown this way very often. Thanks for the help though.
  • mrzmami88
    mrzmami88 Posts: 25 Member
    thanks a lot I will definitely look into those places! and i'll look up negative pull ups too!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Looks like a decent routine. Any particular reason why you stick to the one rep range? I myself prefer to mix some lower rep stuff with the higher rep. Firstly, to avoid boredom :tongue: And secondly to ensure that I activate all different types of muscle fibres.

    Also, re park workout, resistance bands are another good option for pullups (and negatives). Many women especially struggle with negatives with body weight.
  • blvndr88
    blvndr88 Posts: 14
    Looks like a decent routine. Any particular reason why you stick to the one rep range? I myself prefer to mix some lower rep stuff with the higher rep. Firstly, to avoid boredom :tongue: And secondly to ensure that I activate all different types of muscle fibres.

    Also, re park workout, resistance bands are another good option for pullups (and negatives). Many women especially struggle with negatives with body weight.

    No particular reason, but for the past few months I was training for hypertrophy. I want to lean out, so I'm using higher reps, shorter rest periods. It's pretty much an experiment right now to see how my body changes. The only time I get bored is cardio days, especially in a gym. Thanks for the input!

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