Here are some examples of training programs that can be useful in training and working out to maximize your time and effort.

Upper and Lower Body 

Workouts Combination of different exercises for the entire upper body, chest, shoulders, biceps, triceps and back one day. And a combination of different exercises for entire lower body such as lower abs, gluteus, hamstrings, quadriceps, calves.

Combining different exercise for both lower and upper body with one daily workout such as chest and shoulders along with gluteus and hamstrings or back and biceps together with quadriceps and calves.

1st you perform one exercise, rest a minimum of 30 to 90 seconds, and then perform the 2nd exercise. (For instance, Biceps and Triceps)

Combination of exercises performed right after each other with no rest in between. Two exercises for the same muscle group at once like dumbbell curls and concentration curls for biceps. Expect some fatigue during the 2nd exercise. Or, pairing exercise of opposing muscle groups or different muscle movements such as biceps and triceps

Four exercises done one after the other with no rest. Again performing the same muscle groups together or opposing muscle groups and different muscle movements

One Body part per Day allowed me to focus on a particular muscle or group for true 3 dimensional training from every angel in hopes of achieving full rounded and balance development.

·     *For adding size and thickness use the barbells or hammer strength machine to isolate the pectorals and work them hard with heavy weights always with a spotter.

·     *For sculpting and defining the pectoral muscles use barbells if possible at lighter weight with the fly exercise. Fly’s utilize not only your pectoral group but also your shoulders and biceps are working together to stabilize the weight.

• Flat Bench Fly

• Inclined Bench Fly

• Declined Bench Fly

• *Alternating with Cable Crossovers

*Only the beginning of the dumbbell fly exercise is the majority of the resistance placed upon the chest muscles. Once the dumbbells are brought veridical and extended over the chest the shoulders and elbow joints began to sustain the resistance of the movement. Cable Crossovers don’t incorporate the shoulders and elbows within its isolation movement. The degree of resistance on your chest remains constant throughout the entire movement.)

• Dumbbell Press or Military Press (Dumbbell or Barbell)
• Front Forward Raises
• Lateral Side Raises
• Rear Seated Deltoid Machine

*In Training shoulders you needed to perform the exercise with complete range of motion at a slow fluid movement at a weight that is controllable.  Proper form is critical; any variation could mean the difference in major results and complete frustration with no muscle growth and development.          

*Alternate with Cable Machines and Hammer Strength for greater isometric movement for the muscle.

• Wide Grip Pull-ups or Wide Grip Pull-Downs Close Grip Pull-ups or
• Close Grip Pull Downs Dumbbell Rows Seated Low Pulley Rows

 *One of the great things about the human back is that can perform exercises that look similar to one another, but the difference in exercise bars, hand placement, grip position along the body mechanics will result in stimulating many different muscle groups.

• Inclined Dumbbell Curls
• Concentrated Curls
• Standing Bar or Dumbbell Curls 

*Again concentrate on form and movement of the bicep. Keeping your knees slight bent and your back relaxed and straight when performing any standing exercises. With this exercise only bring the weight up t from our thighs to a 90 degree angle to your body, stopping just at your pectoral muscles squeezing the biceps or holding it there for a second. I have had major success with this exercise in creating a thick biceps.

• Hammer Curls (Standing or Seated)

*For well developed sculpted thick biceps requires good form and concentration motion. Your greatest enemy is momentum or swinging the weights. The only muscle you should be utilizing is your biceps to perform the movement.

• Dumbbell Squats
• Leg Press (Cable Machines)
• Leg Extensions (Cable Machines)
• Lying or Seated Leg Curls (Cable Machines)
• Stiffed Legged Dead lifts (Dumbbells)
• Calf Raises (Cable Machines)

*Key to a good leg exercise is full range of motion and extension. The cable machines support your body and allow you to isolate the leg muscles for maximum growth. Your legs are one of the largest muscles groups in the body, secondary only to your back. Therefore they are one of the most draining routines. Make sure you have plenty of energy and intensity to complete your workout. It is not uncommon to break up your leg routine into 2 day workout to allow for quicker recovery time.

For each day, a different body part and a concentrated focus on its muscular development is a good type of training routine and regime that will motivate you to get to the gym more continuously. It will assisting you in maintaining focus and intensity while cutting down on fatigue and over all body soreness which you could be subject to with complete body work out.

Keep training

Peace

* http://www.exrx.net/Lists/Directory.html *Here is a link to a great workout resource page that demonstrate proper for m and technique of each and every exercise that you will perform in your training routine. Complete diagram of how to perform the exercise which primary and secondary muscle groups are utilized during the exercise. It is a great resource. Just click on a particular body part of muscle groups and a complete list of all exercised used to for that muscle group and visual demonstration of proper form http://www.exrx.net/Lists/WtMale.html