From my encounter, 3-4 days workout with full figure center will give you extraordinary results. Here your workout may as well resemble this...

Monday/wednesday/friday

Midsection : Incline seat press, dumbbell fly ( 3 reps X 8 sets)

Back : Pull ups (3 X 8)

Shoulders : Arnold press or Seated dumbbell press (3 X 8)

Biceps : barbell bends ( 3 X 8)

Triceps : Dips and pulley pushdown (3 X 8)

Legs : Squat, Dead lift and exceptional mornings (3 X 8 )

As you can recognize I am requesting that you lift substantial with minor reps and high sets. This will construct build your muscles as well as useful quality in your physique.