New Training Split and our typical Chest Day

Now that the 30 day weight less challenge is done and over with we are beginning a new phase in training and with that a new training split.

Sunday- Chest
Monday- Legs *
Tuesday- Shoulders * **
Wednesday- Back *
Thursday- Arms * **
Friday- Shoulders *
Saturday- Off

* A.M. Forearm & Ab Training Session

** A.M. Calf Training Session

As you can see I have identified two weak bodyparts of mine I am trying to hit more frequently to bring up to par with other areas, my shoulders and my forearms. The calf training is kind of an aside. I don't frequently train them as they are naturally well developed (Like my traps which I don't directly train either), but I have decided to start training the calves as I am dropping weight to help bring out some definition.

Here is a typical Chest Training Session for us-

Bench Press - 5 sets 6-12 reps but sometimes ramping up to a heavy set of 5 or less reps
Incline Dumbbell Presses- 3 sets of 8-12 reps
Dumbbell Flys- 3 sets of 8-12 reps
Gall Presses- 3 sets of 6-12 reps
Decline Dumbbell Presses- 3 sets of 6-12 reps
Cable Flys- 3 sets of 10-15 reps

We have found that routine works well for the both of us. Sometimes we might do Incline Bench Presses and flat dumbbell bench presses instead, but other than that we stick with what works. The Gall Presses are a new way of doing dumbbell presses that we found hits the inner chest (and triceps as well) really hard.