The following is a 3 day split, that is you perform 3 workouts a week and each body part is trained once a week.
Day 1: Monday - Chest/Triceps/Calves
Chest
Barbell or dumbell bench press
Incline barbell or dumbell pess
Dumbell fly's
Triceps
Cable Pushdowns
Lying Triceps Extension
Calves
Standing Machine Calf Raises
Seated Machine Calf Raises
Day 2: Tuesday - Rest
Day 3: Wednesday - Legs/Shoulders/Forearms
Legs
Squat
Leg Press
Leg Extension
Lying Leg Curls
Shoulders
Seated Overhead Dumbell Press
Standing Side laterals
Dumbell Shrugs
Forearms
Barbell Wrist Curls
Day 4: Rest
Day 5: Friday - Back/Biceps/Abs
Back
Deadlifts
Chin Ups
Bent Over Rows
Biceps
Barbell Curls
Seated Dumbell Curls
Abs
Crunches
Hanging Leg Raises
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
