Duration: 2 Weeks
Training Split:  Whole Body
Frequency:  Do this workout 3 times a week.  For example Mon, Wed, Friday.  Make sure to to include at least 1 day of rest in between each workout.

Barbell Bench Press + Dumbell Bentover Row

Barbell Squat + Barbell Shoulder Press

Tricep Cable Rope Press Down + Barbell Curl

Standing Calf Raise + Crunch