Remember, maximum intensity is the key.  You shouldn't be able to weight train for more than roughly one hour if you do these workouts correctly!  Don't forget to factor in some cardio (aerobic training), but never before weight training, only after, and perhaps only on off days (and don't overdo the cardio either!).

If you have any questions, ask, and I may even incorporate some of the answers in some fashion into the Website.  By the way, no one associated with this Website is responsible for any injuries you or anyone else may sustain in doing these workouts, so consult your doctor or your mom or whoever else you deem appropriate before attempting any program!

WEEK 1
Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Abs/Cardio
Saturday - Legs
Sunday – off

WEEK 2
Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Abs/Cardio
Thursday - Legs
Friday - off
Saturday – Back/Triceps/Abs
Sunday – off

WEEK 3
Monday - Chest/Back
Tuesday - Shoulders/Abs/Cardio
Wednesday - off
Thursday - Biceps/Triceps
Friday – Legs
Saturday - off
Sunday – off

Chest
1 - Incline Bench Press, 3 sets, 6 – 8 reps
2 - Flat Bench Press, 1 set, 6 – 8 reps
3 - Dumbbell Flyes, 1 set, 8 – 10 reps

Back
4 – Deadlift, 3 sets, 6 – 8 reps
5 - Lat Pull down, 2 sets, 8 – 10 reps
6 - Seated Cable Row, 1 set, 8 – 10 reps

Biceps
7 - Standing Barbell Curls, 2 sets, 6 – 8 reps
8 - Preacher Curls (with dumbbells), 1 set, 8 – 10 reps

Triceps
9 - Triceps Press down, 2 sets, 8 – 10 reps
10 - Dips (weighted), 1 set, 6 – 8 reps

Legs
11 – Squats, 3 sets, 8 – 10 reps
12 - Leg Extension, 1 set, 8 – 10 reps
13 - Leg Curl, 1 set, 8 – 10 reps
14 - Seated/Standing Calve Raises, 4 sets total (2 sets each way), 10 – 15 reps

Shoulders
15 - Seated Press (with dumbbells), 3 sets, 6 – 8 reps
16 - Lateral Raises, 2 sets, 8 – 10 reps
17 – Shrugs, 1 set, 6 – 8 reps

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