This workout is planned to cover all body muscles twice a week. Warm ups and Stretching are not included in this. This plan has 10 exercises planned for all days with 3 sets each.This will help in gaining muscles and losing weight simultaneously with proper diet. So lets start with Monday , we will do push workout giving priority to Shoulders.
Monday -
Shoulder ( 5 exercises with good/heavy weights) - Triceps (3 exs) - Chest ( 2 super sets with moderate weights )
On Thursday we will repeat the push workout , but this time priority will be given to chest. Triceps will remain constant.
Thursday -
Chest( 5 exercises with good/heavy weights) - Triceps (3 exs) - Shoulders ( 2 super-sets with moderate weights)

On Tuesdays and Fridays we will do Pull workout. We will cover Back - Biceps and Forearms in these days. Given priority to Back on Tuesday and Biceps on Friday. Forearms will remain constant.

Tuesday
Back( 5 exercises with good/heavy weights) - Forearms (3 exs) - Biceps ( 2 super-sets with moderate weights)

Friday
Biceps( 5 exercises with good/heavy weights) - Forearms (3 exs) - Back ( 2 super-sets with moderate weights )

Now on Wednesdays and Saturdays we have Legs and Abs giving equal priority to both.

Do this for 6 days regularly and share your feedbacks
Enjoy and Cheers