sup need help

[ben2005]

sup guys um i just strting going to the gym and i would like to figure out a work out to do iv done some lifting and push ups crunches ect for the past 6 months iam 18 years old 6 foot tall and 180 lbs if ya can help me thanks.

[S.P.G]

If mass is your goal make sure to stick with the basics multiple joint midrange movements IE deads, bench, squats, ect, ect, foundation movements that build a body, stick to free weights and always note your progression.

Simple 3 day split
1 chest shoulder triceps
2Off
3Legs
4Off
5Back biceps

5 daty split
1back
2triceps
3legs
4biceps
5chest shoulders

2 on 1 off
1 chest biceps
2 legs
3 off
4 back shoulders
5 triceps abbs

Exercises you can start with,
(Chest) flat incline, decline, dips
(triceps) skull krushers, close grips, seated extensions,
(Back) dead lifts, rows, pull-ups, traps bar D/B shrugs
(Shoulders) laterals d/b press
(Legs) squats leg press leg ex,, calves, standing calf’s,,,
(biceps) bar curl, hammer curl, alt, D/B curl

[Flexor]

Good advice

[D7M]

I second that