One method to gain the most from the sport of bodybuilding and to more specifically make yourself just as healthy and 'shapely' as you can be, is to incorporate a split routine. Its hard and you need to be disciplined to succeed, but if you persevere then the benefits (both in improvements to your muscle mass and to your general level of fitness) soon become indisputable.

So now it is time to shape and define all of the muscles of your body. TO OPTIMISE THEM!

Frequency.
Four days a week. Two days consecutively working out, followed by two days of rest. This is then repeated.

Type of exercise.
The shoulders, back, and calves are worked out in the first split. The chest, arms and abdominal muscles are worked on the second day of the split.

Exercise	Repetitions	Sets
Shoulder Press	8-10	2
Shoulder Raises	8-10	2
Pulldown Bar	8-10	2
Dumbbell Row	8-10	2
Calve Raises	8-10	2

Exercise	Repetitions	Sets
Bench Press	8-10	2
Fly	8-10	1
Squat	8-10	2
Barbell Curl	8-10	1
Dumbbell Curl	8-10	1
Triceps Extension	8-10	2
Side Dips	8-10	1
Abdominal Crunches	8-10	2