After 12 weeks in the Beginning Bodybuilding Schedule, Here the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2. Also, a leg extension/leg curl attachment will be required for those working out at home.
Day 1-Chest, Back, and Arms
75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows
Pullovers
Dumbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Tri Ext
Day 2-Shoulders, Legs, and Abs
Military Press
Barbell Upright Rows
Bent Over Lateral Raises On Incline Bench
Squats
Lunges (press with toes)
Leg Extensions
Stiff Legged Deadlifts
Leg Curls
Calf Raises
Sit Ups (Go up to a 30 degree angle only)
Leg Raises
Swiss Ball Crunch
Knee Ins
This routine can be performed either 4 days a week by doing Day 1 on Mon/Thur and Day 2 on Tue/Fri with cardio on Wed/Sat or alternatively 3 non-consecutive days a week like Mon/Wed/Fri alternating between Day 1 and 2, with cardio in the days off.