When a client first starts training with me, I generally make sure we train their entire body 2 -3 a week but once they can achieve this with ease and are wishing to start building more muscle. I then start them on a split routine.
For many, 3 days a week is enough. The routine consists of:
Day 1:
Chest, Shoulders & Triceps
Incline Dumbbell Press
Flat Dumbbell Press
Lateral Raises
Barbell Shoulder Press
Triceps Pushdown
Skull Crushers
Day 2:
Legs
45 Degree Leg Press
Squats
Stiff Leg Dead Lifts
Standing Calf Raises
Day 3:
Back, Biceps & Abdominals
Pull Up
Barbell Row
Hammer Curls
Dumbbells Curls
Sit Up
Leg Raises
Guideline:
Perform 3 sets on each exercise
Aim for 8 – 12 reps on each set
Take a days rest between each workout
Do NOT sacrifice your technique for the sake of lifting more weight. You are there to break down muscle not impress others / inflate your own ego