The following is a 6 day split, that is you perform 6 workouts a week and each body part is trained once a week.
Day 1: Monday- Chest/Abs
Chest
Barbell or dumbell bench press
Incline barbell or dumbell pess
Dumbell fly's
Abs
Crunches
Hanging Leg Raises
Day 2: Tuesday - Back
Deadlifts
Chin Ups
Bent Over Rows
Day 3: Wednesday - Arms
Barbell Curls
Seated Dumbell Curls
Cable Pushdowns
Lying Triceps Extension
Day 4: Thursday - Quads/Forearms
Squat
Leg Extension
Lunges
Wrist Curls
Day 5: Friday - Hamstrings/Calves
Hamstrings
Lying Leg Curls
Stiff Leg Deadlifts
Calves
Standing Machine Calf Raises
Seated Machine Calf Raises
Day 6: Saturday - Shoulders
Standing Front Raises
Seated Side Laterals
Seated bent Over Dumbell Laterals
Day 7: 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
