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If you are a beginner and even an intermediate, all you need is to work hard on the main compound movements that work the whole body. Split, negative, and similar routines are for more advanced coaches.
Isolation exercises shouldn’t even enter the scene until you’ve been in them for a period of years. Major compound exercises build mass throughout the body, which is what beginning and intermediate lifters should do before deciding to work all bicep angles. Build good sized biceps first and then worry about hitting them from all angles!
Don’t forget to eat well, rest, and drink plenty of water. Water is your friendly people. Don’t think for a second that you’re going to build a solid body by working out and then stuffing your throat with pizza and beer whenever you can. Don’t overdo it, everyone should get carried away and have fun, but be sensible about it.
Bodybuilding HIT Program: Beginner Routine
2 x 10-15 squats
Bench Press or Dips 2 x 6-12
Chins or chins with reverse grip 2 x 6-12
Overhead press 2 x 6-12
Notes: Exercise two days a week and work up to momentary muscle failure. Once you get through the reps in good shape, add more weight. Do some abdominal work if you want, but stay away from isolation exercises. Patience is key. Unless you’re a fan of genetics or high, the gains are slow, but steady. If you are new to this, stay in this beginner program for six months to a year and then move on to an intermediate program.
Understand that to be successful in any weight training program, hard work is a must! Half effort does nothing for you. If you are new to weight training or are very out of shape, see a doctor first. End of disclaimer.