Warm Up

Bench Press of 3 sets 5, 3, 1 reps

Pull ups 3 sets of 5

Main Lifts

Dumbell Bench Press 3 sets 6-10 reps

Bar bell row 3 sets 6-10 reps

Accessories

Incline dumbell press 3 sets 6-10 reps

Seated Row 3 sets 6-10 reps

Abs

Decline Crunches 3 sets 20 reps

Twisting Crunches 3 sets 20 reps

Hanging knee raise 3 sets 10 reps

Training chest and back at the same time seems a bit bizarre to me.

I'd recommend chest and triceps as they are 'push' muscles, with chest and back you are using a 'push' and a 'pull' muscle which could hinder your ability in your workout the next day.

When I train back I train it with biceps as they are 'pull' muscles, so the next day when I train shoulders i'm not using them muscles so I can push myself to my maximum.

That is only my personal preference so it may not work for everyone.

What's the rest of your training schedule like?

I use a day on day off method shoulders and arms will be friday, and legs would be sunday.

I agree with Macera. I'd train chest tri's and shoulders together seeing that chest presses use shoulders, tris and chest in chest presses which is a compound exercise anyway. Train back with biceps because exercises like pullups use biceps also. Legs and Abs you can mix in anywhere or have a day just for legs.

Dustin,

This is a great routine. I trained chest with back for many years and I liked it because it was 2 big muscle groups at once so you burned a lot of calories, they are antagonistic muscle groups, and they keep all the blood and the "pump" in the upper body. I also would train arms and shoulders together for the same reasons. This combo may not be as common but if you have the energy and you don't do too much volume or exercises you will see some great results and not experience under-recovery symptoms.

John

thank you guys for your advice! I actually did this routine today, I'm currently working on a new plan to get a lillte more in a week. I am thinking of doing chest/back/abs, legs/calves/obliques and shoulders/arms rest 1-2 days and then repeat to hit everything more a week.

This looks like the start of a good split if you are trying to hit every muscle group twice a week. Personally I would have two days like this (full upper body workouts) but focus more on chest one day and more on back the other. You can also have two Full lower body workout days where one focuses on quads and th other on hams.

Chest and back is a great split it's not bizarre for you to do this. this is usually my split for the week. Often I speak with Lee Haney and he always suggest chest and back!

if you do deside to develop on this though and keeping this routine by increaqsing the volume to gain more mass you will be putting a large strain on the shoulder joints.

personally if you want plenty rest etc id say do 1 push day 1 pull day rest then leg day with deadlifts aswell then rest then back tp push then pull etc... i personally train at home and i do it as chest and traps then arms and lower back then back and shoulders then arms then rest for a day and repeat, im 207lbs after severe injuries trying to hold me back, if your aim is muscle gain id say 6 sets for chest and 6 sets for back isnt enough for further development, only in my personal opinion though, if you want to talk more you can always message me on topics or anything.

hey everyone ... m currently doing bodybuilding from last 10 months ... i was skinny as hell .. i gained much wt .. and mass!

i can see my biceps ,shoulders, back well .. but there is a problem with my chest its not growing...

on chest day

benchpress 3x8-10 ( heavy)

inclined dumbell press 3x8-10

dumbell flies- 3x8-10

butterfly 3x8-10..

cable crossover 3x8-10

and dumbell pullover 3x8-10( heavy)! please help me !!!

You should do 4 sets of 12 reps on your bench press, starting at about 50% and increasing to about 85% on the last set with 45-60 seconds of rest in between each set. switch butterflies to incline flies.

chest lacks proper separation, try to focus more on both the lower and upper parts of your chest, i mean try to make incline barbess press your first exercise with a 4x10-8 rep range, full ROM, no cheating and a 2-1-2 tempo, then some decline press with the same range and then one quality exercise like low cable crossover, cable flyes, butterfly, feet elevated pushups, your pick.

and try to eat better

i do all exercises very well ... ! i dont cheat or do half isolation !! i do both inclined as well as decline dumbell presses !! but still i dont get the separation between my chest ! and my diet is good ,

you may need to slow your exercises down, and squeeze your muscles more during the exercise