The order of your workout routine depends on your fitness goals. Day 4 – Legs. Don't do biceps before legs though, that's just silly. that was before i was doing deadlifts. That might be a bad move. I was thinking back first then legs afterwards, since my legs will be jelly and I need some leg strength when working back with deads, rows, etc. To really see results, leg training requires a … i think if you are doing a full on workout for legs & back it is pretty taxing both on time and your energy to do them on the same day. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. both back & legs take's me a full hour to do. when i first started out, i was doing legs & back on the same day. You can do anything you want in the gym, It’s just not very practical to work out different parts of the body at in one session. Traditional strength-training guidelines suggest an exercise order of larger muscle to smaller muscle. If you’re going to go with the standard one, then leave it for the back day, because it focuses more on the back. I usually do shoulders and upper arms the same day as well, and have a separate day dedicated entirely to the entire leg - quads, hamstrings, glutes, and calves. My concern is that its a bitch of a workout and whatever bodypart is trained second might suffer because I am fatigued. I need an effective routine for training legs and back on the same day. Ok, so I am on a 3x a week split like below, but my main queston is, Is it ok to work legs and Abs the same day if your hitting them hard? Most likely, you arranged the order such that the larger muscle group is worked before the smaller one (back before biceps). Day 2 – Back/Biceps. i was screwed. It's perfectly fine to train the same muscle group or perform the same exercise(s) multiple days in a row. Strengthening your back and biceps on the same day is a good pairing, as the biceps are an assisting muscle group for many back exercises. This is especially so if you have a rest day after Shoulders. Chest & back are great to work together, as they compliment and stretch each other out. Though they target the same areas, the exercises work together for optimal muscle building and toning. Day 3 – Shoulder/Traps. Squats The squat is the workhorse of exercise movements because it calls on muscles of the entire body. 6. i'm doing chest with upper back atm, with a 10 minute break in between the 2 body parts. if you have to do them on the same day, then i would try doing legs first one week, then back first the next, and so on, or do legs first for a few weeks or so, then do back first. Honestly, there’s no point in doing squat and deadlift the same day if you’re going to do a standard deadlift. With some splits, pull-day muscles (biceps, back) are trained on the same day. 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