i need advice

[killa in manila]

so lets say 2 sets of 10-15 reps for every bodypart is ok?

 

[killa in manila]

I do this, you might like it

Monday - chest
Tues - legs
Wed - off
thurs - back
fri - shoulders


weekend off
what about arms don't you train arms?

 

[Dirty Workout]

For a beginner dont worry too much about arms. Just get compound exercises down, form wise. Biceps will be worked with back and triceps will get hit with chest/shoulders. If really necessary add a set of curls on back day and a set of extensions on chest day

 

[killa in manila]

can you give me an example of compound excercises please?

 

[leatherface]

Compound exercises are exercises that don't really isolate muscles, they hit alot of groups together and are great for building mass. Such as.. Bench Press, Squat, Deadlift!

 

[collegiateLifter]

I am personally partial toward training 3 times a week. Especially for the older guy who will most likely have a decreased recovery ability