If you want to see results quickly, try working each body part more than once per week. Here are two routines that you can incorporate into your training. Day 1 focuses on your upper body and Day 2 on your lower. By alternating days, you can work each body part 2-3 times per week. Follow this program for 4-6 weeks and then take a week of rest so that you do not risk overtraining. After the 4-6 weeks, try choosing another program or mix up your sets, reps or add resistance so your body does not become accustomed to the routine and you will not see the same gains as in the beginning of the program.
UPPER BODY
A1: Lat Pull down 2x10
A1: Cable Row 2x10
B1: SM Overhead Press 2x10
B1: Leaning Lat Raise 2x10
B1: Bosu ab crunch 2x10
C1: Bicep DB curl 2x10
C2: Bicep Cross Curl 2x10
D2: Overhead Triceps 2x10
D2: Frog Crunch 2x10
LOWER BODY
A1: Squat 2x10
A2: Reverse Lunge 2x10
B1: Deadlift 2x10
B2: Ball Ham-Curl 2x10
C1: Leg Ext 2x10
C2: Hamstring Curl 2x10
C3: Calf Raise 2x10
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