Here's a two-day-split to perform at least three times per week, but four times is ideal. This time, the days are split into upper and lower body. You are still working all the major muscle groups, including the biceps and triceps.
The workout program can be found on the Lifestyle by Poliquin site:
http://www.charlespoliquin.com/Lifestyle/BodyMind/533/_Two-Day-Split_Workout____%28video%29___.aspx
