Time Efficient Body Builder (or Beginner) -add 3 sets of calve raises, and 3 sets of abs to every workout Day 1 - Chest, Biceps Day 2 - Off Day 3 - Back Triceps Day 4 - Off Day 5 - SHoulders, Legs Day 6 - Off Day 7 - Off Day 1 Exercise                           Sets  Reps Incline Bench Press                  4 x 8-10 Bench Press/Dumbbell Bench Press     3 x 8-10 Incline Dumbell Flyes                3 x 8-10 Dips (lean Forward a bit)            3 x 10-12 Preacher Curls                       3 x 10-12 Dumbell Bicep Curls                  3 x 10-12 Hammer Curls                         2 x 12-15 Day 3 Lat Pull-Down                        4 x 8-10 Lat Pull DOwn (pull-up grip)         3 x 8-10 Low Pulley Rows                      3 x 8-10 Tricep Extensions                    3 x 10 CLose Crip Bench Press               3 x 8-10 Tricep Pushdowns                     3 x 12-15 Shrugs                               2 x 12 Day 5 Shoulder Press                       4 x 8-10 Upright Rows                         3 x 8-10 Delt Raises (Side)                   4 x 10-12 Squats/Leg Press                     3 x 10 Hack squats                          2 x 10-12 Lunges                               2 x 12 Leg extensions                       2 x 12-15 Leg Curls                            2 x 12-15