have been lifting nearly 2 months but just trying to learn the compound lifts and with no particular organisation.
i would like to organise a more structured aproach
Exercises i have learnt
3.standing barbell rows
4.bent over barbell rows
5.bench press(incline close grip standard)
6miltary press standing
7seated behind neck press
8 barbell/dumbell curls
12 chair dips
what would be the best/most effective way to organise a 3 day week
program using the above exercises...
am bulking for next 3-4 months...
am looking for weight & strength gains
or would it be better to follow a total body program like
i am ideally looking for a simple 3 x 45min-1hr program