This one is for the newbies out there. Don't feel bad. I didn't mean that as an insult. We were all newbies once.

This is a solid, basic beginners workout that will have you getting bigger and stronger in no time flat. It involves compound, multi-joint movements (the best way to train in my humble opinion) that are the core of weight training.

Work hard on these movements and you'll be creating a solid foundation that will save you years of time and wasted effort. Hard work on the big lifts (squat, deadlift, overhead press etc.) will create strength, muscle and good health all throughout your body.

Basic Beginners Workout

Seated Overhead Press 1-2 x 12
Rows 1-2 x 12-15
Squat 1 x 20 (breathing)
Pullovers 1 x 20 (immediately following squats)
Bench Press or Dips 1-2 x 12
Chins or Pulldowns 1-2 x 12

Notes: Workout 2-3 times per week. If you decide on three, eliminate squats on one of those days. Add weight once you hit target rep scheme, progression is key. Eat sufficient calories in order to gain bodyweight, but don't go eating like a pig or you'll grow fat instead of muscle. If you want, after a couple of months, alternate squats with deadlifts. If you don't know how to perform any of the above exercises, research the internet or purchase a good book to learn the proper technique.

Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you're new to weight training or grossly out of shape, consult a physician first. End of disclaimer.