shiggy504
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What is a good routine for a chest/back in the same workout.
Only 5 of your exercises are for the posterior kinetic chain. The rest are all anterior. This is asking for some serious imbalance issues.Try this pal it's my current workout see if it helps
Yo could you re explain that dudeOnly 5 of your exercises are for the posterior kinetic chain. The rest are all anterior. This is asking for some serious imbalance issues.
I would double the back and hamstring work, and reduce the chest/shoulder/arms work by 33%
Br
Alright awesome cheers for the info , just finnished up that routine , I'll incorporate your ideas into my next oneSure, for the upper body you have 9 pushing exercises that involve the shoulder joint. All these exercises work the anterior kinetic chains (pecs, anterior/medial delts, scapula protractors, etc.). On the flip side, you 3 exercises that involve pulling at the shoulder joint.
This is an imbalance of exercise programming that will result in muscular imbalances and postural deviations of the shoulder joint.
My suggestion, for every horizontal push (chest press, close grip press, etc.) pick a horizontal pull (barbell row, t-bar, row, etc.). For every minor horizontal push (chest flye, delt raises) pick a rear delt type exercise (face pulls, rear delt raises, etc.).
The same for vertical pushes (military presses, db over head presses, etc.) choose a vertical pull such as pull ups.
The lower body is not as bad, though I feel you need more direct hamstring work from the hip joint, such as rumanian dead lifts or glute ham raises, as well as some direct glute work such as glute bridges or reverse hyper extensions. I'd also suggest getting some bilateral work (lunges, single leg rdls, etc.) in there.
Br