Just a brief note/point that I wanted to make since I've seen a lot of friends offline make this mistake recently.
If you just started or have been lifting for only a few months, don't do any of those split routines. Split routine meaning this:
- Monday: Biceps, Chest [Bicep curls, dumbbell chest flys, ... ]
- Tuesday: Hamstrings, Back [Cable Kickbacks, Good Mornings, ...]
- Wednesday: Shoulders, Triceps [Shrugs, Tricep kickbacks, ... ]
- etc, etc.
You don't need those separate days. You don't need isolation exercises. Splits like that are for intermediates. A lot of isolation work won't do you a lot of good if you don't have a good muscle base. Think of them us 'touch-up work' or as the 'decoration' to your plain frosted cake.
Focus on compound lifts.
- pull ups
- military press
If you still want a split instead of a full body workout of compound lifts, do an upper/lower split, like this:
Workout A: Upper
- Pull ups
- Military Press
Workout B: Lower
- Leg Press
- Calf Raises
Alternate, and workout every other day.
If you have a great muscle imbalance where one side is very, very clearly so much stronger than the other, where one side is completely dominant (as in my fellow fencers out there), then feel free to add a bit of isolation/unilateral work to try and even yourself out.
Have a good day, everyone~!
Good beginner programs include:
New Rules of Lifting for Men/Women
Some are/can be free. Just look on google or at Bodybuilding.com
Any other suggestions?