Arm, back, leg, chest, shoulder day?

For you (as a noob) I would suggest the 5x5 routine which is essentially a few compound exercises (4 exercises) which consist of 5 sets of 5 reps. This is mainly geared towards gaining strength and giving you a good foundation as you are hitting your full body every workout but you will also gain size.

Split exercises will have you focussing on a single or a couple of body parts per workout e.g back & biceps - chest & triceps - legs & shoulders. All depends on your goals, what you want to achieve e.t.c.

 

just saw this looks intresting, virus what rep range would you use for this routine?

 

I've seen many variations. One example would be 3 days - Monday 4x10, Wednesday 5x5, Friday 3x15. Another would be 5 days - first day top 3 lifts 5x5, bottom 3 4x10 then rotate each day (same lifts in the same order every day, just the reps/sets rotate.

Monday - Lift 1 - 5x5
Lift 2 - 5x5
Lift 3 - 5x5
Lift 4 - 4x10
Lift 5 - 4x10
Lift 6 - 4x10

Tuesday - Lift 1 - 4x10
Lift 2 - 4x10
Lift 3 - 4x10
Lift 4 - 5x5
Lift 5 - 5x5
Lift 6 - 5x5

There's many ways you can do it depending on your goals.

 

i see, are those reps designed for maximise strength and muscle gains combined or one or the other ?

 

Bost examples are a mix of the two.

 

ok thanks