Hello, I am not a beginner but still a novice (been benching for 18 months but haven’t competed yet).
I have tried a lot of different combinations when designing a benching routine. I’ve gone heavy day/light day… max effort/dynamic effort… heavy/medium/light… etc.
I am wondering if anyone uses a split based on bodyparts (heretical amongst PLers, I know).
I was thinking:
Monday(chest)- bench press, dumbbell BP, dumbbell flys
Wednesday(shoulders)- Seated military press, front/side/rear DB raises
Friday(triceps)- Close grip BP, Dips, Tricep Pressdowns
I would do back work (pulldowns, rows, chins, shrugs) on Tuesday and Thursday and legs (squats) on Saturday.
I am an exercise addict so I really feel the need to be in the gym almost every day.