At your stage, isolation work isn't going to do much, but that's not to say throwing in some curls and tricep extensions wouldn't help in preventing DYELitis. If you must do isolation work, pick one exercise per session and do it for 4 sets of 10-12 reps. Also, if you're afraid of pushing beyond your comfort level, you're going to have a hard time making progress past the newbie stage. Getting bigger and stronger is all about living beyond your comfort zone in terms of effort when in the gym. Keep your form solid and don't be afraid of throwing more weight on the bar...it's the most important thing a beginner can do. In terms of how your training should look, I'd have you do this: Workout A: Squat 3x5 Bench 3x5 Deadlift 1x5 Workout B: Squat 3x5 (10lbs heavier than last workout A) Press 3x5 Powerclean or BB row With this system, you'd alternate workout A and B over 3 sessions per week. In each session, you add 5-10lbs per lift from your previous session If you want a split routine, I'd set it up like this: Lower A: Squat 3x5 Romanian Deadlift 4x8 Leg Extensions 4x12 Planks Upper A: Bench: 3x5 DB Incline: 4x8 Lat Pulldowns: 4x12 Cable Rows: 4x12 Seated DB Curls 4x10 Lower B: Deadlift 2x5 Squat 3x5 Leg Curls 4x12 Planks Upper B: Press 3x5 DB Bench: 4x6 BB Rows 4x8 Tricep extensions 4x12 How the hell long are you gym sessions?