Routine Advise

Howzit guys i Gym at home mostly and wanted to know what you thought of my routine because im not sure if im maybe over training certain muscle groups by working them in the wrong order?

My chest is a weak area for me and it doesn't seem to be keeping up with the rest of my body, so my second question is whether i should add another exercise for it?

Monday- Chest + Abs

BB bench press...8,8,8
DB incline press...8,8,8
DB fly...8,8,8

Tuesday- Back + shoulders

DB press...8,8,8
Front DB raise...8,6,6
Side DB raise...8,8,8

Wide grip lat pulldown...8,8,8
Bent over rows...8,8,8
Cable rows...8,8,8

Wed-rest

Thursday- Legs

Leg extensions...10,8,8
Leg curls...10,8,8
BB squat...8,8,6,6
Calf raises...12,12,12

Friday- Arms

One arm DB preacher curls...8,6,6
Db hammer curls...8,6,6
Cable preacher curl...2 sets all out to failure

DB overhaed ext...8,8,8
Tricep pushdowns...8,8,6
Close grip bench press...2 sets all out to failure

Sat + Sun- Rest

As for my chest i am sore the next day which leads me to believe that im training it enough? hopefully you guys can help me out here...

You can add another exercise to your chest day and also increase all exercises to 4sets

I wouldn't train shoulders the day after chest.

If chest is a weak point then you might want to consider increasing the frequency of your chest workouts. Hit it heavy and hard one day and focus on slow eccentrics and higher reps on another day. You don't have to do it like that but the problem is you are training chest with 3 movements for 8 reps, once a week just like every other body part. You're not doing anything different for it so you are going to continue to grow as you are with your chest slightly left behind. Its like doing the same thing over and over and expecting different results.

You can keep it as just once a week but then I would make some major changes to that workout. Throw in some intensity techniques and up the volume. Write down 2-3 different chest workouts and rotate between them every week. If you start with heavy flat pressing this week then start with incline pressing the next week. Try pre-exhausting every now and then.

If you want to keep chest on a day of its own then I would do biceps after your back workout and then pair shoulders and triceps together on Friday.

@pr0gr3s1v3- At the moment im doing 1 warm up set and two work sets, so are you suggesting 1 warm up set and 3 work sets or 2 warm up and two work sets?

@Stanabolic- i see ur logic here, i have to do something different for chest to expect something different! so what do you think of adding maybe DB decline press at four sets and then mix it up every second week? As for the rest of the advice am i right in saying this...

Monday- Chest + abs
Tuesday-Back + biceps
Thursday- Legs
Friday- Shoulders + Triceps

I've never done a decline press before so I have no idea how good they are, but sure you can add that it.
I wouldn't add in just another pressing movement. I would make it something killer!
Something I used to do when I was trying to bring up my chest was a Dumbbell Squeeze Press. Press the dumbbells into each other and press up at the same time as if you were praying. I'd try something like that and then finish off with flies.

I would keep the first 2 movements heavy in the 6-8 rep range and the last 2 movements in the 10-15 rep range. A young body builder by the name Antoine Vaillant has some serious cannon ball delts. Every 2nd or 3rd shoulder workout out he does the workout in complete reverse. You can try the same thing for chest here just always warm up properly and don't play around with weights you can't handle. I would invest in a nice foam roller to add to your home gym

Stanabolic wrote: I've never done a decline press before so I have no idea how good they are, but sure you can add that it.
I wouldn't add in just another pressing movement. I would make it something killer!
Something I used to do when I was trying to bring up my chest was a Dumbbell Squeeze Press. Press the dumbbells into each other and press up at the same time as if you were praying. I'd try something like that and then finish off with flies.

I would keep the first 2 movements heavy in the 6-8 rep range and the last 2 movements in the 10-15 rep range. A young body builder by the name Antoine Vaillant has some serious cannon ball delts. Every 2nd or 3rd shoulder workout out he does the workout in complete reverse. You can try the same thing for chest here just always warm up properly and don't play around with weights you can't handle. I would invest in a nice foam roller to add to your home gym

okay cool man ill definitely give the DB squeeze press a try before flies an every second week ill do it in reverse, would you recommend doing that with all muscle groups or just where i am lacking cos im liking the idea of keeping things interesting...

by doing the heavy sets first wouldn't i risk injury like isnt it better to go 10-15(2 sets) then 6-8(2 Sets)

Mr T wrote: by doing the heavy sets first wouldn't i risk injury like isnt it better to go 10-15(2 sets) then 6-8(2 Sets)

Yea you can do it like that its not a big deal.

You can do the reverse workouts for all body parts but for now I would keep it for chest only. At least for now until you feel you have brought up your chest to match the rest of you. Otherwise you are going straight back to square one and doing the same thing for everything. Bringing up weak points can be quite a battle. Good luck

EDIT: The 4-6 reps I meant on your first 2 exercises not your first 2 sets. Definitely warm up and work your way up to that 4-6RM otherwise yea you will snap you shit up. Just wanted to clarify that...

Stanabolic wrote:

Mr T wrote: by doing the heavy sets first wouldn't i risk injury like isnt it better to go 10-15(2 sets) then 6-8(2 Sets)

Yea you can do it like that its not a big deal.

You can do the reverse workouts for all body parts but for now I would keep it for chest only. At least for now until you feel you have brought up your chest to match the rest of you. Otherwise you are going straight back to square one and doing the same thing for everything. Bringing up weak points can be quite a battle. Good luck

Yea i thought about it after i posted and realized it would be counterproductive to do all body parts...
Thanks +1 for all your advice

EDIT seems im out for the day or something :S lol will throw some karma ur way wen i can