I'm pretty sure the consensus is that coffee is heart healthy now, with a sweet spot between 2-4 cups. Shame it doesn't work for me because I have anxiety

For chest: incline machine chest press for upper chest, I like some variation of seated cable pressing combined with seated cable flies for the mid chest, again cables angled downwards or chest oriented dips for lower chest

For Triceps (which I'd do on the same day as chest): I like Smith machine skullcrushers, any form of cable pushdown or overhead extensions when done with proper form are good for tris

For biceps: the research seems to suggest attempting to bias the heads isn't too effective, so straight Dumbell curls imo are best (single arm, to really isolate), Hammer curls (with good form) too

For back: some rowing movement, back is a very big muscle group so the more stability the better hence why I wouldn't advise Barbell rows, pull downs and pull overs are good too

For shoulders: lateral raises are key, seated shoulder press can be good, and rear delt flies are what I find works for me

I'm no expert on this stuff, this is all second hand information from people better than me, people like JPG coaching on tik tok do great content on different exercises and their pros and cons, albeit with a very pro science bias, you can make of that last bit what you will

Personally I think people think they're hitting muscular failure when they're really hitting cardio failure when doing most compounds, but all we can do is agree to disagree there

For hypertrophy? Of course isolation/machines are better. Stability + isolation means less fatigue, means muscular failure comes before cardiovascular failure (which tends to be the opposite with big compounds)

As I say, it's like training for a marathon with sprints, it's easier to program doing the same three compounds 3x a week. But doing even a half decent isolation split with adequate intensity is always going to see more results.

E.g. doing one shoulder, one chest, and one tricep exercise is going to look a lot better than doing one bench press after a month or two

Yeah you can always split the cardio, that part doesn't actually matter too much the important thing is you aren't neglecting it however you're getting it in. I find it easier to program cardio at the end of the workout but it's probably more optimal for a different day

I mean you can program a ppl (or any split) with compounds or isolation exercises, I should have been clearer that I'd focus on smaller isolation exercises, especially ones with greater stability like machines or cables over free weights for hypertrophy.

Stimulus to fatigue ratio is much better on (for example) a machine Incline chest press compared to a Dumbell press.

I don't buy it. Training compounds if you want to look good is like training for a marathon by running 100m sprints

Isolating with intensity is vastly more efficient, might be a bit more to chew at the beginning but six weeks in and you're already seeing the benefit

Fitness outside of the bodybuilding subs is awful on here, hopefully nobody listens to this

Most bang for your buck:

1. Split is optional, I'd go with a PPL 3-6 times a week personally, but anything that gets you into the gym can work
2. Only 5 or so exercises per workout, 15 mins cardio at the end
3. 1-2 warm up sets and then 2-3 working sets of each exercise
4. You want to do between (5-15) broadly or 8-12 (narrowly) reps in each set. Be careful with this, this means you need to be failing the movement or within a couple of reps of failure between 8 and 12 reps, not that you get to 12 and stop when you've still got more in the tank
5. Progressive overload with weight, that means if you're hitting 12 reps consistently with good form then you need to increase the weight
6. Eat a caloric surplus and each your bodyweight in lbs in grams of protein

Follow these six steps consistently and you'll be a different person in 6 months