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Beginning Workout
Monday
Chest, Back, Shoulders, Biceps, Triceps, Legs

1. Smith Machine Bench Press 3sets-15reps (3-15)
2. Lat pull down 3-15
3. Barbell Front raises 3-15
4. Barbell Curls 3-15
5. Rope push downs 3-15
6. Barbell Squats 3-15
7. Ab crunches 3-15

Wednesday
Chest,Back,Shoulders, Abs
1. Push-ups (on knees or toes)  3-15
2. Dumbbell Bench Press 3-15
3. Barbell Pull backs 3-15 
4. Cable Rows 3-15
5. Sitting Dumbbell Presses 3-15
6. Sitting Smith Machine Presses 3-15
7. Planks 1:00min 3 times

Friday
Legs, Biceps, Triceps,
1. Calve Raises 3-15
2. Hamstring Curls 3-15
3. Squats 3-15
4. Alternating Dumbbell curls 3-15 each arm
5. Dumbbell Hammer Curls 3-15
6. Scull Crushers 3-15
7. One arm cable pull backs 3-15

Remember this is just a suggestion workout. Please modify to your abilities.