Is it beneficial or will it help me build muscle big arms to train arms after chest day? Greater flexibility will allow you to move your muscles through a wider range of motion ROM , which ultimately, can really help you do more exercises with proper form. Hold for at least 30 seconds, and then repeat on the other side.
There is just an obsession everyone has with benching with flared elbows, its wrong and it hurts your shoulders.
They said that if you have three different workout days, to have good results you should go to the gym 4-6 times a week.
My average workouts are quite like this: BF (Bowflex) mid press - 4X12 with around 280lbs BF incline - 3X12 with around 200lbs BF decline - 3X12 with around 300lbs DB (dumbell) flies - 2X12 with 45lb DBs Diamond grip push ups with 14lb weight jacket - 4X12 Dips with 20 lb weight jacket - 4X12 Medium grip pull ups with 20lb jacket - 4X12 or as many as possible DB row - 3X12 52.
A 5X5 would be geared towards strength and intense while a 4X12 would be geared towards hypertrophy and should be just as intense.
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