You don't wanna' do the same thing every time you go to the gym because A, you'll get bored, and B, you're not doing it right. When you go the gym the aim is to stimulate muscle growth, and to do this we have to tear and damage the muscle. We don't grow in the gym, not at all. When we do this it will spend the next however many days rebuilding. As a beginner you can do each bodyparth twice a week, and as you start lifting heavier weights come down to once a week if you feel like twice is too much.

Couple a major bodypart with a minor one, like legs and calfs, chest and bicep, shoulders and tricep etc. But generally speaking you wouldn't do legs and back together, as you're lifting heavy poundages, and although I don't do legs myself because of personal reasons, I've put a mate through legs and he was fucked. He could just about walk to the car, let alone go and start doing his back.

So:

Monday: Chest and bicep.
Tuesday: Shoulders and tricep.
Wednesday: Relax.
Thursdsay: Back (Including lower back).
Friday: Legs.

You could always do a whole body workout once a week, but I don't think this is for size.

I'm not sure how to send this protein, but PM your address and I'll work it out some how.

Benni.