The following is a 5 day split, that is you perform 5 workouts a week and each body part is trained once a week.
Day 1: Monday - Back/Calves
Back
Deadlifts
Chin Ups
Bent Over Rows
Calves
Standing Machine Calf Raises
Seated Machine Calf Raises
Day 2: Tuesday - Chest/Forearms
Chest
Barbell or dumbell bench press
Incline barbell or dumbell pess
Dumbell fly's
Forearms
Wrist Curls
Day 3: Wednesday - Hamstrings/Abs
Hamstrings
Lying Leg Curls
Stiff Leg Deadlifts
Abs
Crunches
Hanging Leg Raises
Day 4: Thursday - Rest
Day 5: Friday - Shoulders/Arms
Shoulders
Standing Front Raises
Seated Side Laterals
Seated bent Over Dumbell Laterals
Arms
Barbell Curls
Dumbell Curls
Cable Pushdowns
Lying Triceps Extension
Day 6: Saturday - Quadriceps/Calves
Quads
Squat
Leg Extension
Lunges
Calves
Donkey Calf Raises
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
