This workout routine is a good starting point for any beginner. Remember, lift-intensely, eat wisely, supplement and rest well. These are the fundamentals of successful muscle growth.
   
Monday - Chest & Shoulders
Exercise
Sets
Reps
Barbell Bench Press
3
10-12
Flat Dumbbell Flyes
3
10-12
Incline Barbell or Dumbell Press
3
10-12
Barbell Upright Row
3
10-12
Side Lateral Dumbbell Raise
3
10-12
Tuesday - Cardio, Abs and Calves
Exercise
Sets
Reps
20 Minutes Cardio
Hanging Leg Raises
3
12-15
Crunches
3
20
Standing Calf Raise
3
12-15
Seated Calf Raises
3
12-15
Wednesday - Legs & Triceps
Exercise
Sets
Reps
Barbell Squats
3
10-12
Leg Press
3
10-12
Leg Extensions
3
12-15
Lying Leg Curls
3
12-15
Lying Dumbbell Tricep Extensions
3
10-12
Tricep Push Downs
3
10-12
Thursday - Cardio, Abs and Calves
Exercise
Sets
Reps
20 Minutes Cardio
Hanging Leg Raises
3
12-15
Crunches
3
20
Standing Calf Raise
3
12-15
Seated Calf Raises
3
12-15
Friday - Back and Biceps
Exercise
Sets
Reps
Lateral Pull Down (Wide Grip)
3
10-12
Bent Over Barbell Row
3
10-12
Barbell Deadlift
3
10-12
Barbell Curls
3
10-12
Seated Alternative Dumbbell Curls
3
16-20