This workout routine is recommended for individuals with 3-4 months of weight-training experience.
   
Monday - Chest & Shoulders
Exercise
Sets
Reps
Barbell or Dumbbell Bench Press
3
10-12
Flat Dumbbell Flyes
3
10-12
Incline Barbell or Dumbbell Press
3
10-12
Seated Military Press
3
10-12
Side Lateral Dumbbell Raises
3
10-12
Bent-over Dumbbell Flyes (Rear deltoid)
3
10-12
Tuesday - Biceps, Triceps & Abs
Exercise
Sets
Reps
Barbell Curls
3-4
10-12
Seated Alternate Dumbbell Curls
3-4
10-12
Lying Dumbbell Tricep Extensions
3-4
10-12
Narrow Grip Barbell Bench Press
3-4
10-12
Hanging Leg Raises
3-4
10-12
Crunches
3-4
20
Wednesday - Legs
Exercise
Sets
Reps
Barbell Squats 
4-5
10-12
Leg Press
4-5
10-12
Leg Extensions
4-5
12-15
Leg Curls
4-5
12-15
Thursday - Back & Calves
Exercise
Sets
Reps
20 Minutes Cardio
Wide Grip Lateral Pull Ups / Chins
3-4
As many as possible max 15
Bent Over Barbell Row
3-4
10-12
Barbell Deadlift
3-4
10-12
Standing Calf Raises
3-4
12-15
Seated Calf Raises
3-4
12-15
Friday - Cardio, Abs & Traps
Exercise
Sets
Reps
30 Minutes Cardio
Hanging Leg Raises
3-4
15
Incline Sit-ups Knees Bent
3-4
15
Dumbbell Shoulder Shrugs
3-4
10-12