"its not that fucking hard to bench press...it doesnt take hours on end to get the right form on the bench press."
Actually it does.
You still probably bench with improper form.
If you'd like, there's a member of another forum
Welcome to NASIOC.com - North American Subaru Impreza Owners Club - News, which is actually a subaru forum, that is a professional powerlifter that benches 700lbs. He'll tell you just how many people lift with improper form.
But some rookie is going to talk smack to me about weight lifting, considering I've lifted for years and have taken numerous anatomy and physiology classes, along with researching the in's and out's for years, but please do lecture me.
Yes, you can go from bench pressing to curling, you won't die. You will just be working out inefficiently and secretly having every veteran who knows what he or she is doing, looking at you, laughing, and snickering to yourself. Keep it up, its amusing for the gym rats to see guys like yourself come into the gym.
Great starter routine to give, one that incorporates chest, biceps, and one shoulder press exercise - thats a solid routine. /sarcasm.
Like I said, this board isn't the place to get info.
You want a basic split?
Monday:
Chest/Tris
Wednesday:
Legs/Shoulders
Friday:
Back/Bi's.
That 3day workout split known as a traditional split.
There's other splits that are push/pull splits, where you pair all movements that are pushing with a movement thats pulling to keep your muscles balanced <which many "shade tree" lifters neglect to do, like those guys who always go to the gym and bench and curl, because they think it will make them look good. Completely ignoring all muscle imbalances and the idea that your body should be moving as one unit>
There's also full body splits like HST (hypertrophy specific training) developed and used by a russian body builder. It incorporates various rep ranges to train for both muscular strength and muscular endurance.
Hypertrophy-Specific Training : : Official Home of HST
HST is all laid out for you there. Its a very solid routine, especially for someone who is new to lifting. It helps ensure that you're not neglecting body parts or strength or endurance. I use a custom variation of a full body workout similiar to this one.
There's also 5day splits, that are one body part a day. This is the most ineffective split, in mine and many other's opinions, but some people feel the need to be in the gym lifting everyday and this workout allows for that.
Also you have to be aware of "overtraining" which is detrimental to growth and strength. If you push yourself to failure too often and push too much, too hard, then not only can your muscles not recover but more importantly your central nervous system can't recover. You'll stop seeing gains and stagnant or even lose strength and mass, if you overtrain.
But shit, I must not know what I'm talking about.
Just like Blanco, I'll walk circles around you. Don't test me.