A workout routine consists of the exercise, the number of sets and the number of repetitions you do for each muscle.  To ensure you don’t over work your muscles, only workout 3-4 days a week with one day of rest between workouts.  Here is a sample of a good muscle workout routine for a three week period to ensure each muscle group is targeted but not over worked.

On Monday of week one concentrate on the chest and back muscles.

On Wednesday do legs and on Friday do arms and shoulders.

On Monday of week 2 do chest and arms,

on Wednesday do legs and shoulders, and on Friday do back and arms.

On Monday of week 3 concentrate on chest and arms,

on Wednesday do back and arms, and on Friday do legs and shoulders.

Tuesday, Thursday, Saturday and Sunday will all be resting days to make sure that the muscles have enough time to rest and repair.  The arm exercises should include those that target the biceps and triceps like dips, curls and bench press.  The bench press is also a good move for the chest and shoulder muscles.  Squats and lunges are good for the legs because they use your own weight as resistance to really target the muscles used.