separate your groups into 3 days.
day1 is chest, triceps
day 2 is back, biceps
day 3 is legs, abs, shoulders
dont neglect any muscle groups even if they seem boring to do or nothings happening in the first few weeks.
for exercises- chest presses however are THE exercise to do for chest tricep day. do about 3 reps of 6/8 . then have 3 more reps for other chest exercises. i dont really recommend isolation exercises but do them once youre advanced. ALWAYS do chest press first and then whatever afterwards like pushups
back you should be doing deadlifts. start off with lighter barbells and then go on to much heavier throught the workout but decrease the reps as you dont need many reps when doing heavy deadlift for results
biceps do the usual barbell curl, dumbbell curl, cable pulldowns, pullups a must. contract ur muscles when at the top of a curl
legs = squats squats squats. and whatever else u want, lunges whatever
abs = crunches, vsnaps, roman chair, prone hold, the works
shoulders. do some arnold presses and shoulder presses, both with dumbbells and barbells.
my comprehensive guide right thurr
