Muscle Workout :

Monday

Chest - 2 sets of bench press for 5-8 reps.
Shoulders- 2 sets of dumbbell presses for 5-8 reps.
Triceps- 2 sets of machine dips for 5-8 reps.

These are your core exercises. You can add additional exercises like the pec deck machine for chest, and dumbbell frontal raises for shoulders, keeping the same rep range.

Wednesday

Back Width - 2 sets of lat pulldowns for 5-8 reps.
Back Thickness - 2 sets of seated rows for 5-8 reps.
Biceps - 2 sets of dumbbell curls for 5-8 reps.

Again, additional exercises may be added for each.

Friday

Legs (quads) - 2 sets of squats for 5-8 reps
Legs (hamstrings) 2 sets of leg curls for 5-8 reps

Calves - Calf machine toe raises 2 sets for 10-15 reps (many trainees have found that for calf training, higher repetitions tend to work better)