The purpose of a split routine is to hit each muscle directly only once a week. This is for maximum recovery time and maximum work for each muscle on a given day. Do 10-12 reps per set. The goal of this routine is to get your body used to lifting, while allowing you to learn the exercises with moderate to light weights. Cardio on off days is optional.

Monday- Chest/triceps/forearms

Flat Bench press - 3 sets
Incline dumbbell press - 3 sets
Overhead dumbbell extension - 2 sets
Reverse curls – 2 sets
Wrist curls - 2 sets

Wednesday- Legs and Shoulders

Leg press - 3 sets
Leg curl - 3 sets
Leg extension - 3 sets
Standing or seated calf raise - 3 sets
Seated dumbbell press - 3 sets
Side dumbbell lateral raises - 2 sets

Friday- Back and Biceps

Wide grip lat pulldowns - 3 sets
Seated cable rows - 3 sets
Hyperextensions - 3 sets
Shrugs - 3 sets
Barbell or dumbbell curls 3 - sets