It will take 16days to complete one cycle of this routine. 3cycles recommended.

Workout A
Chest, Biceps

Incline, flat or decline press
Flyes
Barbell Curl

96hours later

Workout B
Legs

Squat or leg press
Leg extensions
Calf raises

96hours later

Workout C
Delts, Triceps

Shoulder press
Side raises
Bench dips

96hours later

Workout D
Back

Reverse grip pulldowns
Pullovers
Deadlift

96hours later return to Workout A or go on Heavy Duty Routine 2

Go Back to Natural Training Routines