Legs
Train your legs on the first day of the week. The reason for this is two-fold: first, leg training will be your hardest workout, so you should do it when your energy levels are high. Second, many people choose to bench press on a Monday, which means you likely won't have to queue for the squat rack.
Start your workout with five sets of five heavy squats. According to Charles Poliquin, owner of the Poliquin Performance Center for elite athletes, rumors that squats are bad for your knees or back are untrue. However, to prevent injury, you must do them with proper form. After squats, perform leg presses, hamstring curls and calf raises, for four to six sets of eight to 20 repetitions each.
Back
Bodybuilders typically train the muscles opposing the chest during the second workout of the week. This collection of several muscles is located throughout the back region. To train the outermost back muscles, you need to perform pullups, pulldowns, bent-over rows, T-bar rows and cable rows. To target the innermost back muscles, do back extensions, hyperextensions and deadlifts. Perform four exercises for the outermost back muscles and two for the innermost muscles.
Chest
Go to any gym and you are sure to find at least a few bodybuilders training their chest on Mondays, which is typically the first training day of the classic bodybuilding routine. In fact, Monday's have been jokingly deemed as "National Chest Day," due to this. Continue the tradition by doing bench presses and flyes using incline, flat and decline benches to work the chest from the top down. Another excellent exercise for the chest is the cable crossover. You should include three to four of these exercises during each chest workout.
Shoulders
Begin your shoulder workout with a standing military press. Use strict form for all your sets except your last one. On the last set, perform as many strict presses as you can, then do a few extra reps as push presses -- using your legs to help drive the weight up. Finish your workout with a few sets of lateral raises, reverse flyes and barbell shrugs. Use light to moderate weights for all of these, with a slow tempo, and hold each repetition in the top position for one to two seconds.
Arms
Your arm workout will be the least physically demanding, so save it until the end of the week. To get an efficient workout, superset your biceps and triceps exercises. This means performing a set for your biceps then immediately doing a set for your triceps, resting and then repeating. Include two biceps exercises -- one using dumbbells and one using a barbell -- and two triceps exercises. One of these should be a pressing movement like a close grip bench press or parallel bar dip, and one should be an extension movement, like a skullcrusher or pushdown.