Hi,

Can anyone please help me. I started a weight program: one day shoulders and one day arms. Now I am ready to start bench pressing. The question is, which day should I bench press...on my shoulder day or arms day? any help is appreciated.

Eddie, Los Angeles

ok what other types of exercises can i do on chest day? i am totally new and know very little about lifting.
thanks for the 411....

Don't do all of your arms with your chest, just work the back of the arm called the tricep. If you just started do one warmup set on the bench then 3 working sets, say 1x12 then 3x8. After bench press do 3 sets of flat bench flyes with light dumbells, start with 10lbs. That should be enough for the first month or two. When you're ready you can add incline presses for 3x8 after your bench, then do the flyes last.

If you're not familiar with the excercies I mentioned ask someone in the gym, they will know what I'm talking about. Also, add biceps to your back day. So your splits can be: chest/triceps-back/biceps-legs/shoulders for a three day per week workout regime. If you have any other questions feel free to ask and I'll help you along.