A Simple beginner's Routine

This is a basic routine that consists of 3 workouts per week on non consecutive days. Your first workout day should be your heavy workout. The second workout day should be your medium workout, you should use roughly 10% less weight for your workout sets. The last workout of the week should be your light workout, for this you should use roughly 20% less weight.

Do a light warm up with 1/4 of your workout sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises for you to be starting with.

1. Squats
2. Bench Presses
3. Bent-Over Rows
4. Overhead Barbell Presses
5. Stiff-Legged Deadlifts
6. Barbell Curls
7. Calf Raises

You should run this program on a five week cycle as follows:

The first week do 4 sets for 8 reps.
The second week do 4 sets for 9 reps.
The third week do 4 sets for 10 reps.
The fourth week do 4 sets for 11 reps.
The fifth week do 4 sets for 12 reps.

If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the workout sets.

Do some cardio and abs work on non weight training days.