If your goal is to plan your Hypertrophy routine In such a way that you train two muscle groups on the same day, the main aspects that you have to take into account are to avoid overtraining the muscles and allow them to rest enough between sessions so that this does not happen.
To do this, you not only have to take into account when you performed the last session of the muscle in question but also when it had an important role as an accessory muscle. And it is that when we train the pectoral, the triceps will play a very important role. Therefore, you should not train pectoral and triceps on consecutive days because the muscle we train on the second day will be fatigued. The same goes for the back and biceps.
Another muscle that is also quite involved in pectoral training is the shoulder. In fact, the best way to avoid overtraining and to be able to give enough rest to the muscles between sessions, is to train a large muscle group next to the main accessory muscle group on the same day.
Therefore, planning a routine well for the first time is a more complicated task than it seems at first glance. In other blog posts you can find examples of routines 3, 4 or 5 days a week.
This will be dedicated to the pectoral and triceps day. As I always do when organizing routines, we will start the training with the heaviest multi-joint exercises and then finish with the more specific or isolation exercises. Your goal over time has to be to maximize the weight you are able to lift in the initial heavy exercises and use the accessory exercises to finish hypertrophy the muscles.
In the accessory exercises, focus a lot on technique and on performing a fast concentric phase and a slow eccentric phase. This is the best method to generate hypertrophy.
Below you will find the table with the routine.
Routine chest and triceps exercises
Press bench with bar
Dumbbell top press
High cable openings
French Z-bar press
Triceps pulley extensions
Other training routines:
Do not hesitate to leave me a comment if you have any questions 😉