[Nigma]

Originally Posted by cakecakecake

I'd suggest revamping your entire routine. Doing bench press on Monday then hitting triceps Tuesday does not give ample rest for your triceps to grow. When you bench press, it's majority chest, then equal parts triceps and shoulders. Varies depending on your natural bench press form. Any form of shoulder pressing will also work your triceps heavily. A good rule of thumb is to give any body part 48 hours of rest before working it again. Also, if you want to incorporate Squats into your routine, that'll change things as well. You're just starting out, which is a crucial time. If you program your routine well you can make significant strength/muscle gains. No matter what you do, you'll make progress because you're a novice. But trying to optimize your gains is the priority. Having days solely dedicated to triceps and biceps at your stage is inefficient. I'd rethink the way you categorize your days. Think of each day as a Main Movement + Assistance Movements. If you really want to do a split for hypertrophy, I'd suggest;

MONDAY (Bench Press Day)
Barbell Bench Press 3x10 (This is only if you want to gain more muscle. In all honesty I'd suggest 3x5 with heavier weight and add 5 pounds a week to gain strength. Then later work on musculature)
Dumbbell Incline Bench Press 3x12
Dips x(Once you can do 3 sets of ten going below parallel, add weight via chain belt)
Machine Flies
Close Grip Bench Press 3x10
Skullcrushers 3x10

TUESDAY (Pullup/Back Day)
Pullups x50 (Try to increase reps per set every time. Once you can do 5x10, add weight via chain belt)
Barbell Rows 3x10
One Arm DB Rows 3x10
Barbell Curls 3x10
Seated Incline DB Curls 3x10
Hammer Curls 3x10

WEDNESDAY OFF

THURSDAY (Squat Day)
See the above post

FRIDAY (Press/Shoulders Day)
Overhead Press 3x5
Seated DB Press 3x10
Seated Front Plate Raises+Lat Raises 3x10 (Superset)
Preacher Curls 3x10
DB Curls 3x10


This is pretty bicep heavy, because bitches love biceps. A full body routine every other day is an option. An Upper Body/Lower Body A/B split is an option. They are actually preferred options for someone starting out. But if you want a body part split I suggest something close to that. It includes every major compound movement (heavy lifts that work multiple muscles) while including glamor assistance movements.

If your routine works for you and you like it more than my suggestions, stick to it. But definitely include Bench Press, Press, Squat, and pullups/chinups as your main shit.

>can sit down and write this
>no shows 7 straight battles