Here's my recommendation.
This is a typical beginner routine. This routine is to be done 3 times per week MONDAY-WEDNSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING).Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.
THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the intermediate stage.
Bench Press (CHEST)
12 Reps
10 Reps
10 Reps
8 Reps
Barbell Curl (BICEPS)
12 Rrep
10 Reps
10 Reps
French Press (TRICEPS)
12 Reps
10 Reps
10 Reps
Bent Over Row (LATS)
12 Reps
10 Reps
10 Reps
8 Reps
Military Press (SHOULDERS)
12 Reps
10 Reps
10 Reps
Shrugs (TRAPEZIUS)
12 Reps
10 Reps
10 Reps
Squats (THIGH)
12 Reps
10 Reps
10 Reps
8 Reps
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