I'm just starting out like you, this is my routine (I can only get to the gym twice a week, BJJ/MMA takes the rest of my time);
Day 1;
- Bench Press
- Two or three of the following: Incline Press, Military Press, Push Press, Overhead DB Press, Tate Press, Dips
- 3x10 Saxon Side Bends, sometimes normal Side Bends as well/instead of
- Pinch Grip (I have a problem with this, I may post a question about it soon)
Day 2;
- Squat or Deadlift (I DL every third week)
- One or two of the following: Upright Row, Bent-over Row, Seated Row, Pull Ups.
- One of the following: RDL, Good Mornings, SLDL
- 3x10 Decline Sit Ups
- Support Grip
At the moment I'm mixing up the reps, I've got past the build up stage of higher reps, and doing around 3-8 sets of 3-8.
Lately I've been able to do 3 or 4 days a week so I've changed it around a bit.
I'd appreciate any advice from anyone.