why do people do Chest and bicep on the same day?
when you do a back workout ur biceps are the secondary muscle being worked, so it makes sense to do the biceps after, Just like you would work your triceps after doing a chest work out. Doing shoulders should be a workout in itself as in nearly all upper body workouts your shoulders are being work too.
If you find anything hurting then your doing it wrong, weights to heavy or your not warmed the right muscles properly.
Also people saying about "for every push exercise, you must do a pulling exercise" what a myth!! their is no balancing out your posture, everytime you do and exercise simple steps. abs tight, shoulders back .
also the reason that your tri's hurt after a chest workout is because your are working them hard kepping the weight in the air and under control,
If you take suppliments then only take WHEY protein, plenty, you only need creatine if your a bloody triathlete etc doing 2-3 hours in the gym, ur body produces its own anyway. anything else?????