For beginners
Monday: Chest, Shoulders & Traps 
- Chest
- Bench Press 2 X 8-10
- Incline Press 2 X 8-10
- Flat Flies 2 X 12-15
- Dips 1 X Failure
- Military or Dumbbell Press 2 X 8-10
- Side Lateral 2 X 8-10
- Bent Over Lateral 2 X 10-12
- Barbell Shrug 3 X 8-10
Shoulders
Traps
- Legs
- Squats 3 X 12-15
- Leg Extensions 2 X 8-10
- Lying Leg Curl 2 X 8-10
- Barbell Curl 2 X 8-10
- Hammer curl 2 X 8-10
Biceps
- Back
- Wide Grip Pull Up 4 X Failure
- Bent Over Row 2 X 8-10
- V-Bar row 2 X 8-10
- Triceps Pressdown 2 X 8-10
- Reverse Pressdown 2 X 8-10
- Dumbbell Kickback 1 X 12-15
- Wrist Curls 2 X 10-12
Triceps
Forearms
- Work your abs at the end of two of your workouts. You can decide which ones to work them after. Here is the routine:
- Hanging Leg Raises 3 X Failure
- Rope Crunch 3 X 12-15
- Oblique Crunch 2 X 30
- If Monday, Wednesday, and Friday or not good days for you to workout, you can adjust the schedule. Just make sure you have a rest day in between each workout.
- You hit every muscle
- These exercises will provide and solid foundation
- You will receive adequate rest
Reasons for setting up the program this way:
I decided to put biceps with legs because biceps are usually everyone's favorite body part to work on. Legs are often the hardest and most grueling to work. Therefore, my putting the two together, you will look forward to leg day instead of dreading it.
Notice for each exercise there is a certain rep range. For example, bench press has a rep range of 8 to 10 reps. This means you should choose a weight that you can handle for at least 8 reps, but no more than 10. Once you are able to perform the higher rep requirement, up the weight.
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