Another example of : twice a week divided gym workout routines

1 day:1. Calf Raise 3х15-20
2. Squat 3х10-12
3. Deadlift 3х6-10
4. pullups 2х8-12
5. Barbell Rows 2х6-10
6. Barbell biceps curl 2х8-10
7. hammer cur 2х8-12
8. crunches 2×15-20

2 day:
1. Calf Raise 3х15-20
2. barbell bench press 2х6-8
3. incline dumbbell press 2х6-10
4. lateral raises 2х8-12
5. military press 2х6-10
6. Close Grip Bench Press  2х6-8  or  triceps extension 2х8-10
7. Barbell Shrugs 2х8-12
8. crunches   2×15-20

In this program you can see only working sets (without warm-ups).