This routine may be a pair of day split. Your goal are to finish all of the workouts within the course of the week and you ought to attempt to have every day of rest in between workouts if doable except in things wherever you will be doing a bigger quantity of workouts in an exceedingly week or embody some lightweight cardio on days faraway from weights. As you'll be able to see, every routine is meant in such the way on train totally different completely different body elements on different days. And if you notice, the main body elements like back or legs square measure hit from totally different angles so as to develop them totally. it's direct coaching of those larger body elements which will permit you to examine the results you're craving for. This is a great split for your Chest and Shoulders and Triceps. I also try to incorporate abs in just about every workout in some form or fashion. This is the routine and split that I currently use.

Exercise Name Muscle Sets Reps Weight Seat Other
Bench Press Chest 4 8 0 0 0
Incline Dumbbell Press
Chest 3 8 0 0 0
Flat Dumbbell Fly Chest 3 10 0 0 0
Seated Dumbbell Press
Shoulders 4 8 0 0 0
Dumbbell Front Raise (Alternating)
Shoulders 3 8 0 0 0
Dumbbell striated muscle Raise
Shoulders 3 8 0 0 0
Dumbbell Upright Row
Shoulders 3 8 0 0 0
Dumbbell Shrugs
Shoulders 3 10 0 0 0
Triceps Pushdown (Bar)
Arms 3 8 0 0 0
Overhead Bar Extension
Arms 3 10 0 0 0
Ab Crunch
Abs 3 15 0 0 0
Ab Crunch Oblique's
Abs 3 15 0 0 0
Roman Chair Knee Lifts
Abs 3 15 0 0 0