In order to take full advantage of your workout time, divide your body into a 3 or 4 day body part split.  The major muscle groups of concern consist of the back, chest, shoulders, biceps, triceps, legs, and abdominals.  Which can all be subdivided further to develop a well defined and symmetrical body.  
  
 The back consists of the trapezius, latissimus dorsi (lats), and the spinal erectors.  These muscles are responsible for our ability to pull and are recruited while performing all pulling activities.  In order to create an hourglass figure, or v-taper in the bodybuilding world, one must work the lats through a series of pulldowns, rows, and pullover exercises.  Creating muscle thickness, strength, and balance is achieved by adding trapezius shrugs and lower back extensions for the erector spinae.

   The chest consists of the pectoralis major: including the clavicular portion (upper) and sternal portion (lower).  It is important to develop a strong chest for several reasons.  It's functionality consists of our ability to pull the arm and shoulder across the front of the body and it contributes to all pushing activities.  To achieve "lift" or a sort of "shelf" and add thickness and power,  I suggest a cocktail of three specific moves.  That being a flat bench press, incline press, and a fly movement.

   The musculature of our shoulders involve three separate "heads" or deltoids (delts).  We have the anterior, medial, and posterior delts.  By focusing on the width of our shoulders, we will better achieve an hourglass figure.  Just think: wider shoulders will make your waist appear smaller.  So, target each delt separately with front raises, side raises, and rear delt raises.

   Our biceps are comparatively smaller muscles, and thus require a little less total workload.  We will focus on two major exercises for them and then incorporate an additional exercise for further development, while working our forearms.  Lets hit the standing barbell curl, dumbbell curls, and top that off with reverse curls to incorporate that forearm.  By working the forearm we develop a more symmetrical arm and ensure muscular balance, thus lessening the chance of injury.  Just be sure to avoid popping a can of spinach directly afterwords or you may come out looking like .  Yeah, right, wish it were that easy.

   On to the triceps.  The triceps are actually the largest muscle of the arm.  Triceps are the horseshoe shaped muscle on the back of one's arm.  Or, as otherwise referred to, the part of the arm that "keeps on waving, even after you have stopped."  To fully develop the tricep, build a massive arm, or just fill in the flab that "keeps on waving," we will focus on three exercises.  Overhead extensions, pushdowns or close grip bench presses, and kickbacks.

   Legs are a lady's favorite.  Men are best suited to fit them into their workout routine, also, in order to prevent those embarrassing "chicken legs" .   Strong, firm legs will strengthen and support your body, improve posture and alignment, and lessen back pain and injury.  Target the entire upper leg region with squats and leg presses or lunges.  Isolate the quadriceps (quads) with leg extensions and the hamstrings with leg curls.  Be sure to perform both seated and standing calf raises to ensure full development of the gastrocnemius (calf) muscles.

   I prefer to perform abdominal training up to twice each week.  Incorporate resistance by using leg lifts and weighted crunches.  Add to that abdominal twists and your covered.  Your abdominal muscles and lower back region are the center "core" of your body.  This "core strength" is of the utmost importance to you body's ability to stabilize, balance, and coordinate functions.  A strong core will also ensure total body strength, lessen injury, and increase your ability to lift even heavier workloads in the gym.  Progress, progress, progress.......yet, always...safety first.

   Remember, you can not spot reduce.....there is no such thing.  That is an old myth.  Even a million crunches won't melt fat from one spot on your stomach.  Fat is stored energy and it must be used for fuel within your body.  Please see  "Ms. Muscles' Cookbook and Targeted Optimal Nutrition Guide" for more on that.

   Let's now pair our muscles and subsequent exercises into a general four day split routine.  My all-time favorite is one was first introduced to me by friends at my old Powerhouse Gym in Harrisburg, Pa.  This gym has since closed it's doors and reopened under a new name and whole different atmosphere, yet the fond memories live forever.  Memories of intense workouts, learning, experimenting, and of course, lot's of laughter and friendship.  It was a small, out of the way place, the kind of place you'd call home.  One big family, were we, all of us calling each other by name.  Yup, those were some of the best of times......anyways....back to the routine!

   Day one is chest and triceps, day two is back and biceps, day three is off, day four is leg day, and day five is shoulders and abdominals.  Abdominals are also performed a second time on one of the off days.  Then rest, rebuild, and grow over the weekend, or take a day off and hit the routine again.  

   A three day split will pair up a little differently.  I suggest day one to be chest and shoulders, day two is off, day three is back and triceps, day four is off, and day five is legs and biceps.  Rest rebuild and grow over the next day or two.  Then, repeat the cycle.  

   Perform three or four sets of eight to fifteen repetitions (reps) for each exercise.  Sets and reps depend on many factors.  Some such factors as goals, experience, energy level, muscle strength, and one's motivation, desire, and mind-set.

   Be sure to change your routine, or "periodize," every four to six weeks in order to keep your body "guessing" and progressing toward your goal. 

   Remember, muscle burns fat.  Build it!