body building schedule (begineers should follow this one)

body building schedule (begineers can maintain there bodies)   

This is a special work out schedule for the begineers......   beginners can follow this schedule and maintain there bodies......  This schedule is very special one for all those who want to maintain there bodies (converting there bodies to a very good physique from a odd figure)

Day 1st. [Chest]

1 : Bench Press 3 

2 : Incline Dumbbell Press 3

3 : Dicline Press 3

4 : Peck Deck 2

5 : Push up 2

Day 2nd [Shoulder]

1 : Shoulder Press Front 3 sets

2 : Dumbell Side Raise 3

3 : Up Right Row 3

Day 3rd [Back & abdomen]

1 Chin ups wide 3

2 Pulley Lats Down Front 3

3 One Hand Side Dumbbell 3

4 Ground Pulley 3

5 Reverse Pulley 3

6 Sit ups 3

7 Leg Raise 3

Day 4th [Biceps & Triceps]

1 Barbell Curl 3

2 Preacher Curl 3

3 Dumbbell Hammer Curl 3

4 Triceps Ext. 3

5 Overhead Ext. 3

6 Dips Between Bench 3

7 Four Arm Ext. 3

Day 5th [Thigh]

1 Squat 3

2 Leg Press 2

3 Leg Ext. 3

4 Leg Curl 3

5 Seated Calf 4

6 Sit Ups 3

7 Leg Raise 3

Day 6th [ Chest ]

1 Incline Press 3

2 Db Bench Press 3

3 Standing Dips 3

4 Peck Deck 2

5 Push ups 2

Day 7th [Shoulder]

1 Shoulder Press Back 3

2 Db Front Raise 2

3 Barbell Shrug 3

Day 8th [Back and abdomen]

1 Chin ups Close 3

2 Ground Pulley 3

3 Reverse Pulley 3

4 One Hand Side Db 3

5 Pulley Lats Wide 3

6 Sit ups 3

7 Leg Raise 3

Day 9th [Biceps & Triceps]

1 triceps extension 3

2 over-head extension 3

3 Dips between bench 3

4 Barbell curl 3

5 Preacher curl 2

6 Dumbbell hammer curl 3

7 Fore arm extension 3

Day 10th [Thigh]

and then follow the same schedule afterwards......

Note: In the above schedule the front numbering is for the place of the set and the later one is for the no of times we have to do that very set. ( each set consists of 10 repetitions).