I do the chest + back / legs + shoulders / arms split every once in a while, it's usually not bad at first, but with the way I train (failure & beyond reps), it starts taxing me in the later weeks (6-8).
I don't recommend it if you're just getting into lifting, working out 2 major muscle groups in one day will tax your body and slow your gains.
Chest + Tris
Back + Bis
Legs + shoulders
Is awesome for starting out. Also, standard deadlifts belong on the back day, stiff-legged deads are meant for the leg day. Don't bother doing any forearm isolation training, your forearms will grow like crazy from gripping the heavy weights during deadlifts / shrugs.
I also don't recommend doing more then 3 sets/exercise, and not doing more then 3-4 exercises/body group. I personally wouldn't recommend Purple Haze's routine, as it uses way too many sets. You don't need that many sets to stimulate the muscle fiber, and it takes up a lot of your time. You can fully stimulate the fiber using half the amount of sets, just by working out with proper intensity. I'll explain this.
I recommend:
Chest/tris:
2 sets of decline bench (but since you're just starting out, you can do flat bench instead if you want)
2 sets of incline bench
2 sets of incline flyes
2 sets of close grip bench press
2 sets of dips / weighted dips
Back/Bis
3 sets of deadlifts
2 sets of pull-ups
2 sets of barbell rows
2 sets of barbell curls (or dumbell curls)
2 sets of reverse preacher curls. (this is by far my fav bicep exercise)
Legs/shoulders
2 sets of squats
2 sets of stiff leg deadlifts
2 sets of calve raises (do standing ones at first until you stop having good pumps from them, then switch to sitting ones)
2 sets of military press
2 sets of lateral raises
2 sets of shrugs
We're only doing 2 sets for a reason. Here are the rules:
1.) Reps are done slowly at all times. When you do bicep curls, weight goes up slowly, and goes down slowly.
2.) Focus on contracting / squezing the muscle on every rep.
3.) Each set is done to failure. What that means is, you pick the weight up, and you keep lifting it up and down until you can't lift it again. You fully exhaust the muscle.
4.) You do reps beyond the failure. What that means is, when you reach failure, rest like 5-10 secs, then do another rep (keep it slow for maximum gains). Then rest for another 10 secs, and try again. When you can't do ONE more forced rep without resting for longer then 15 secs, you have reached absolute failure. You do this on every set. DO NOT DO THIS ON SOME EXERCISES WITHOUT A SPOTTER. Bench, Military press, Squats, etc. On those exercises, have the spotter assist you with some forced reps.
5.) ALWAYS warm up properly (1 high rep warm up set, and 1-3 weight acclimation sets of low reps [1-3], depending on how much weight you're using).
You will see that when you train this way, you will not be able to do lots of sets. However, the good thing is, you wont need to, since you will be making awesome gains and spending half the time in the gym. Your body is built to overcome challanges. By making your muscles work to failure and beyond, your body adapts by growing muscle fiber.
My results are in my signature if you are curious whether or not this works.
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Do abs on your offdays (and cardio if you have to).
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you put dips under your chest day? dips focus on your triceps more and the chest is the secondary muscle thats being worked. also, shrugs are for shoulders not back.
Dips can be a lower chest fiber exercise if done in a certain way. If you keep your body straight as an arrow & your head up, and just go up and down, then dips primarily work out your triceps.
However, if you tilt your body (do this by attempting to touch your ass with your feet, your body will tilt forward), it comes a lower chest exercise. However, I personally prefer decline bench.
