Training Program First Month

Training split 1 on, 1 off
Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/waist
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/waist
Day 8: Rest
And so on...

Day 1

Chest:
Bench press: 5x12,10,8,6,4
Incline bench press: 4x12,10,8,6
Dumbbell pullover: 3x15,15,15

Shoulders:
Military Press: 4x12,10,8,6
Bent over laterals: 4x12,10,10,8

Biceps:
EZ preacher curl: 4x10,8,6,5
Alternate dumbbell curl: 4x10
Incline dumbbell curls: 4x8,8,6,6

Triceps:
Pulley pushdowns: 4x12,10,10,8
Lying French press: 4x10,10,8,6
Close grip bench press: 4x10,10,8,6

Forearms:
Wrist curls: 3x15,15,15

Day 2

Rest

Day 3

Back:
Wide grip pull downs to the front: 4x15,12,10,8
T-bar rows or one arm dumbbell rows: 4x10,10,8,8
Pulley rows: 4x15,12,10,8
barbell shrugs: 3x10,10,8

Legs:
Squat: 5x15,12,10,8,6
Leg press: 4x12,10,10,8
Leg curls: 4x12,10,8,8

Calves:
Standing calf raises: 4x15,12,10,10
Seated calf raises: 4x15,12,10,10

Waist:
Crunches

Second Month

Training split 3 on, 1 off
Day 1: Chest/arms
Day 2: Legs/waist
Day 3: Back/shoulders
Day 4: Rest
Day 5: Chest/arms
Day 6: Legs/waist
Day 7: Back/shoulders
Day 8: Rest
And so on...

Day 1

Chest:
Bench press: 5x12,10,8,6,4 (Last 3 sets perform partials with heavy weight)
Incline dumbbell bench press: 4x12,10,8,6
Decline bench press: 4x10,8,8,6 ( If you have problem with your shoulders avoid this exercise and swap to Decline Flyes)

Biceps:
Alternate dumbbell curls: 4x10,8,6,5
EZ-Barbell curls: 4x10
Incline dumbbell curls: 4x8,8,6,6

Triceps:
Pulley pushdowns: 4x12,10,10,8
Lying French press: 4x10,10,8,6
Close grip bench press: 4x10,10,8, 6

Forearms:
Wrist curls: 3x15,15,15

Day 2

Legs:
  Squat: 5x15,12,10,8,6
Leg press: 4x12,10,10,8
Leg extensions: 4x12,12,12,10
Leg curls: 4x12,10,8,8

Calves:
Standing calf raises: 4x15,12,10,10
Seated calf raises: 4x15,12,10,10
Donkey calf raise: 4x12,10,10, 8

Waist:
Crunches

Day 3

Back:
Wide grip pull downs to the front: 4x15,12,10,8
T-bar rows or dumbbell rows: 4x10,10,8,8
Superset:
Pulley rows: 4x15,12,10,8
Dumbbell pullover: 4x10,10,9,8
Deadlift: 3x8,6,4

Shoulders:
Upright rows: 4x12,10,8,6
Bent over laterals: 4x12,10,10,8
Barbell shrugs: 3x10,10,8

NOTES

1. Each workout should last no longer than 1 hour.
2. Take no more than 2 minutes rest between sets.
3. Always try for more weight or reps but NEVER sacrificing good form in your exercises.
4. Keep a training journal, this way you can keep track of your gains in strength.
5. When you train don't just try to lift the weight, try to feel how the muscles work as well - this will increase the intensity. Remember bodybuilding is about making the muscle work as hard as possible, not lifting as much weight as possible these are two different things.