A well-rounded back and chest routine

[Milosz]

I have been searching for a good routine to do back and chest on the same day. approach was to exercises all the muscles of the back and chest as well as performing supersets and giant sets to save time. I was wondering if I could get some feedback on what exercises I could add remove for better overall effect.

3 sets -

Chest:

Bench Press (Machine) 8-10 reps
Incline Bench Press (Machine) 8-10 reps
Dumbbell pullovers 8-10 reps
Machine Fly 8-10 reps
Cable Crossovers 10-12 reps

Back:
Shrugs (Calf Machine) 10 - 12 reps
Seated V-bar Row (Middle traps, etc...) 8 - 10 reps
Wide-grip row (Rhomboids) 8 - 10 reps
Lat pulldowns (Front) 8 - 10 reps
Single-arm Dumbbell Rows 8-10 reps

I have to try this out tomorrow and see if I can do it in 45 min - hour but I was wondering if these are the best exercises to hit the muscles of the chest and back. I realize that Chest flies abd bench press can be done at various angles to target better but im not sure how to work this in.

Any feedback would be greatly appreciated.

Thanks,
Mike [/b]

[Milosz]

This is the actual order or the above workout; each pair of exercises is a set and I do 3 before moving on to the next pair. Then you see I have to change rooms b/c gym isn't set up very well.



WARMUP
Pushups 20
Incline Pushup 20
Chest Stretch
Triceps stretch
Bent over db row medium weight 20 reps
Upper back stretch
Lower back stretch

SuperSET X 3
(Circuit Room)

Incline Bench Press (FW) 10-12 reps
Lat pull downs (Front) 8-10 reps

Incline Dumbbell Fly (FW) 10–12 reps
Shrugs (Calf Machine) 10-12 reps

Dumbbell pullovers 8-10 reps
Back extensions to failure

Bench Press (Machine/FW) 8-10 reps
Single-arm Dumbbell Rows 8-10 reps

(change rooms)

(Rehab Room)
Machine Fly 10-12 reps
Seated V-bar Row 8 - 10 reps

Cable Crossovers 10-12 reps
Wide-grip row 8 - 10 reps

Stretch – Chest
Triceps
Shoulder
Back

Can anybody suggest any improvements

[mzaruba423]

damn i wrote out a bunch of stuff and i was about to post when computer froze. so to sum everything up .. in nonprofessional opinion

if you're doing 3 sets of all of these

Incline Bench Press (FW) 10-12 reps
Lat pull downs (Front) 8-10 reps

Incline Dumbbell Fly (FW) 10–12 reps
Shrugs (Calf Machine) 10-12 reps

Dumbbell pullovers 8-10 reps
Back extensions to failure

Bench Press (Machine/FW) 8-10 reps
Single-arm Dumbbell Rows 8-10 reps

in addition to the rest of your workout, i'd say you're doing way tooo many sets. also, some of these exercises seem kind of pointless to me. what you're basically doing is trying to tack on all these exercises to try and burn out you're muscles. you don't need to do that, just add more weight and keep the lifts controlled.
i'd suggest that..
you get rid of doing flys more than once
you split these workouts up over 2-3 days
you do more compound sets instead of supersets
you add core exercises to the workout

it's good that you're doing a push and a pull on your supersets though. i think so at least. if i were you i'd throw in dips and hang cleans (preferably with the press)

hopefully someone else can give you some better input though

[Milosz]

Yeah I tried it and it worked out to be a manageable workload (though you're right about the weight: it's not always maximal); Also the whole thing is a bit hurried; but all in all it went quite smoothly. The bummer is I can only do it once a week so maybe simplifying it a bit and doing it more often is a better bet. Thanks for your input though.