Full Body Routine for Beginners

I usually start new trainees with a full body routine.  It may look something like this:

Squats 1-3 sets, 8-12 reps

Bench Press 1-3 sets, 8-12 reps

Bentover Rows 1-3 sets, 8-12 reps

Barbell Shoulder Press 1-3 sets, 8-12 reps

Curls 1-3 sets, 8-12 reps

Lying Tricep Extensions 1-3 sets, 8-12 reps

Calf Raise 1-3 sets, 15-20 reps

Crunches 1-3 sets, 8-12 reps

I recommend a doing squats first, since this is the most important (and demanding) exercise.  You'll notice the compound exercises are listed before the isolation movements, so I recommend following the listed order.    

Ladies, sometimes I slightly vary this routine for women:
*I encourage women to do dumbbell bench press--that way the bar is not coming down on sensitive parts.
*I may ad lunges for women, since they like adding some extra work for thighs/hips.

If you are a new trainee, try this routine 2-3 times a week.  You can move on to more advanced routines/techniques after you've built up some strength.

Remember--I'm just giving you some general guidelines.  In other words, if you can only do 5-6 repetitions at a given weight, then don't force yourself to do 12 reps.

NOTE:  I'd highly recommend Muscle Gaining Secrets for a beginner who wants to put on the first 10-20 lb of muscle.   This program will take you through those first crucial months of training and help you safely progress.