Monday Chest tri shoulders
flat bench 4x12
incline machine bench 4x12
cable crossovers 4x12
dips 4x12
tricep pulldowns 4x12

4x12 db arnold press
4x12 lateral raises
4x12 face pulls

Thursday legs
leg press 4x12
lunges 4x12
calf presses 4x12
leg curls 4x12
leg extensions 4x12

Friday back bi
seated rows 4x12
lat pulldowns 4x12
machine lat pulldowns 4x12
machine rows 4x12
dumbbell curls 4x12

why machine bench? dumbbells for incline all day

why no squats or deads on leg day?

why not bent over row?

who was shoulders? ^wizard

That's just a list of exercises really. What's your plan for progression?

And best workout is the one you believe in and will stick to, so if this fits those criteria for you, stick to it.

With that said, you have things split up reasonably, so if you have a reasonable progression plan, it's going to work fine. Until it doesn't anymore, at which time you can start playing with frequency and continue to make progress.

I only do 6 lifts and have the best physique on the misc

Squats

Walking lunges

Lateral raises

Incline bench

Pull ups

true but it would be better if he put more load on the posterior chain via compounds

and at least some BB OHP and maybe laterals for shoulders

all safe weights with a focus on form and mind muscle connection of courseof course brah squats and pull ups are the absolute GOAT exercises

The goat 3 day split is the Arnold

Chest and back
Arms and shoulders
Legs and accessories

Oh right, I'll bunch that in on chest day

4x12 db arnold press
4x12 lateral raises
4x12 face pulls

The argument could be made that all the pressing he's doing (especially as a beginner) is going to grow his shoulders. And he has plenty or rows and pulls that are going to grow the rear delts.

But even still it wouldn't hurt to throw some side raises and upright rows in there.

That’s a lot of volume you have going there, OP. Learn and grow - see what works best for you.

Should I do 3x10?

most importantly study the hell out of form and leave your ego at home

marathon not a race, turtle beats the hare, etc.

injuries are a lot harder to come back from than people make it seem, chances are you never are 100% again, so best never get injured

enjoy your beginner gains and feeling the best mentally and physically you ever have in the next few months

I'm too scared to do those

OP name - KegelGains

Kegels - 0

workout rating 0/10.

This wtf. Was expecting OP to be a jelq brah. I just finished up a short rountine of OK grip squeezes and side to side stretches. I'm also nofap stacking and zinc infusing for my next phuk session so I can unleash a vicious poutine tier load in a whore's vagoo.

"dangerous" exercises are only dangerous because people are egotistical and try to rush things

very light weights and focus on form and mind muscle connection comes first always

look at your first dozen workouts for each muscle group as actually being study sessions for how to do the movements properly

once you are a master of the movements, you start focusing more on the hypertrophy aspect

world class powerlifting coaches will have you start with a broomstick and absolutely pick your form apart

once you master broomstick you get to use an empty barbell

form > patience > consistency > mind muscle connection > diet > sleep > progressive overload (adding weight / reps)

people talk about lifting heavy because it sounds cool and manly and all the other stuff sounds lame

but you will never lift heavy if you take a trip to snap city because you want to be a big man instead of a doing things with the big picture in mind (strategic long term thinking)

You'll never go to snap city if you don't deadlift/squat.

I've got a lifelong shoulder and back injury so I'm biased against dl and squat but also don't see a reason to do them since they rely on very strict form to avoid injury. For your casual gym goer why even bother srs, 99% of bb.com users are not bodybuilders.

And then everything at an RPE of 3 so you can actually get through all that junk volume.

That's Monday, the day of only chest and tri exercises.

IMO OP, try squat, bench (dumbell and/or barbell), rows, military and/or pushpress, deadlifting. Master all those moves. Do them for 6-24 months. Once you are getting strong or start to master the form, throw in arm work and some isolation movements for your weak spots, probably want to hit hamstrings directly at some point earlier on as well.

Some people are saying no squatting and no deadlifting for back and knees. Nah. That's why you take a lot of time and actually master the form. When done correctly, with good form and without ego lifting -- they make you stronger in this regard. I have a bad back, was injured and ****ed up my l4/l5 very badly. I slowly began lifting, squatting and deadlifting, and got stronger. It took me years. It took me two years to deadlift 225, which is not a great number -- but during that time I was recovering, dealing with the injury and using what I could lift to perfect form and get stronger, which eventually I did.

My back is pretty good these days. My knees not as much but I was a lifelong runner and I'm old enough time has taken it's toll there.

terrible

How much should I be doing?

I only do 6 and have the best physique on the Misc -

Workout
Daily - 7 Days/Week
1. Flat Bench Dumbbell Press - 65s - 3x12
2. Standing Alternating Dumbbell Curls - 30s - 3x12
3. Flat Bench Dumbbell Flyes - 65s - 3x12
4. Pull-Ups - 3x12
5. Captain's Chair Leg Raises - 3x12
6. Stairmill – Level 7/20 – 10 Minutes

I only do 6 and have the best physique on the misc.

Lateral raises

Reverse flyes

Rows

Sprints

Light core

Aerobic - bike/run/walk

I don't think this is a very good routine

When you are new at lifting I personally would recommend a full-body routine 3x per week


For example, I have included Dorian Yates' beginner program for aspiring bodybuilders:

For the first six weeks, use my “Beginner Workout”, three times per week on nonconsecutive days.
It’s ultrasimple: it covers the whole body, with one exercise for each major muscle group and two sets of 12 reps per bodypart. At this stage, push yourself, but not to failure. Instead, perfect your form for each exercise and work through your repetitions slowly and deliberately.
After your first six weeks of dedicated training, it will be time to get more serious, use more intensity and add more exercises and sets.

Meanwhile, you are well on your way toward a bodybuilding lifestyle, as you’ve already made the all-important decision to begin.

YATES' BEGINNER WORKOUT

THIGHS | Barbell Squats: 2 sets; 12 reps

HAMSTRINGS | Leg Curls: 2 sets; 12 reps

CHEST | Barbell Bench Presses: 2 sets; 12 reps

BACK | Barbell Rows: 2 sets; 12 reps

SHOULDERS | Seated Barbell Presses: 2 sets; 12 reps

BICEPS | Standing Barbell Curls: 2 sets; 12 reps

TRICEPS | Lying Triceps Extensions: 2 sets; 12 reps

ABS | Decline Bench Crunches: 2 sets; 12 reps

CALVES | Standing Calf Raises: 2 sets; 12 reps