The following is a 4 day split, that is you perform 4 workouts a week and each body part is trained once a week.
Day 1: Monday - Back/ Biceps/ Forearms
Back
Deadlifts
Chin Ups
Bent Over Rows
Biceps
Standing Barbell Curls
Seated Dumbell Curls
Forearms
Wrist Curls
Day 2: Tuesday - Legs/Abs
Legs
Squats
Leg Press
Leg Extension
Lying Leg Curls
Abs
Crunches
Hanging Leg Raises
Day 3: Wednesday - Rest
Day 4: Thursday - Shoulders/Calves
Shoulders
Standing Front Raises
Seated Side Laterals
Seated bent Over Dumbell Laterals
Shrugs
Calves
Standing Machine Calf Raises
Seated Machine Calf Raises
Day 5: Friday - Chest/Triceps
Chest
Barbell or dumbell bench press
Incline barbell or dumbell pess
Dumbell fly's
Triceps
Cable Pushdowns
Lying Triceps Extension
Day 6: Saturday - Rest
Day 7: Sunday - Rest
*Do 1 warm up set of 12 reps for each exercise
*Do 1 or 2 working set of 6-8 reps for each exercise
