shoulder and chest

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    shoulder and chest


    i created a lifting template but i was wondering if its a practical idea if one can split chest/shoulders on different days.. by shoulder i mean basically upper back as well.. including thoracic spine ROM

    i was thinking having light bench or DB presses MWF and rotator/shoulder work tuesday and thursday? or is just common sense to have on same days?

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    Quote Originally Posted by drewsky90 View Post
    i created a lifting template but i was wondering if its a practical idea if one can split chest/shoulders on different days.. by shoulder i mean basically upper back as well.. including thoracic spine ROM

    i was thinking having light bench or DB presses MWF and rotator/shoulder work tuesday and thursday? or is just common sense to have on same days?
    You can do your Shoulders and Chest on different days, no worries. I've personally never worked them on the same day in any split I have done unless that session is a FULL-BODY session.

    Not sure why you would be working those two body-parts 2-3 times a week though, and wouldn't recommend JUST doing those body-parts - UNLESS of course, you're doing a split that includes ALL body-parts. Five days a week lifting is not necessary either.

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    What does your routine look like? Are you doing some variation of bench press 3 days a week?
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    Weeks 1-3 & 5-7 (Week 4 & Week 8 - Cut Volume In Half And No Friday Workout, Testing Vertical Leap, Squat And Bench Press On Friday Of That Week):
    Monday:
    Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4,
    High Depth Jumps - 4 Sets x 5 Reps
    Drop Jumps - 4 Sets x 5 Reps
    40 Yard Sprints - 3 Sets
    Weights:
    Explosive Box Squats - 8 Sets x 2 Reps @ 50% (Rest 1 minute between sets)
    Power Cleans - 6 Sets x 2 Reps (Rest 2-3 minutes between sets)
    Bench Press - 6 Sets x 3-5 Reps
    Chin-Ups - 4 Sets x 10-12 Reps

    Wednesday:
    Incline Bench Press - 4 Sets x 10-12 Reps
    Barbell Curls - 4 Sets x 8-10 Reps
    Skull Crushers - 4 Sets x 8-10 Reps
    Barbell Shrugs - 4 Sets x 8-10 Reps
    Lateral Raises - 3 Sets x 8-10 Reps

    Friday:
    3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4,
    High Depth Jumps - 4 Sets x 5 Reps
    Drop Jumps - 4 Sets x 5 Reps
    40 Yard Sprints - 3 Sets
    Weights:
    Explosive Box Squats - 8 Sets x 2 Reps @ 50% (Rest 1 minute between sets)
    Power Cleans - 6 Sets x 2 Reps (Rest 2-3 minutes between sets)
    Bench Press - 3 Sets x Max Reps @ 65-80% of 1RM
    Chin-Ups - 3 Sets x 10-12 Reps

    Forearms/Rice Work at least 2x Week, 1 on deload weeks
    Wrist Curls+Reverse 8-12 reps
    Static Holds for Elbow Strengthening (Iron Cross)
    DB Rolls/Plate Rotations 15 sec
    Rice Bucket Work


    Maintaining a diet of productive ~4k calories + 1/2 to gallon of h20 daily till ~15-20 more lbs then ill rethink
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