There are countless ways to structure a weight training plan and one of the most popular and effective training systems is the "Split" program. The classic Split system usually includes three sessions per week, but it's important how these workouts flow and interact with one another.
If you're going to utilize this type of routine, make sure you don't train the chest and shoulders on back to back days, or too close to one another. In fact, getting them as far apart as possible is preferable. This is because in many chest exercises the anterior deltoid (and sometimes even the small rotator cuff muscles in the back of the shoulder) is recruited into the work to assist with the stability and balance of the movement. All of the stress from these chest movements followed closely by isolated shoulder movements too soon afterward can create too much pressure on the shoulder capsule which can increase the risk of injury.
The anterior deltoid is a relatively small muscle that can be easily over-trained, leading to injury.
An easy solution is to throw your leg workout in between your upper body days. Dividing your workouts into a split such as chest/back on Monday, legs on Wednesday and arms/shoulders on Friday will give you plenty of rest in between sessions so that over-training and injury will be less likely to occur.
Employing this kind of classic "Split" routine into your overall resistance training program can increase strength and power by focusing on progressively overloading these particular muscle groups one at a time, then giving them plenty of time to recover and grow until they're hit again. Give it a try!
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