Thread: training plan

Sure

squats/deadlifts/military press/bench press/lat pull downs/barbell rows/dips

Do one warmup set and 2 working sets for each of these exercises. Go as heavy as you can with proper form in the 6-12 rep range. Do these exercises three times weekly with a minimum one day's rest in between workout days. Don't do any other exercises for the first twelve weeks (with the exception of cardio if you want). Try to up your weight by at least five pounds a week for each lift. Don't forget to eat like a horse and eat clean. In three months time evaluate your progress and change your workout. Good luck

A trainingsprogramm is effective if you are train intensive! In my opinion you shoul start with machines. Trainon two days a week, for example on Monday and Frida like his:
1.Do one set per exercise.
2.Do every rep in slow manner - 4 seconds for the poitive,2 seconds holding, 2 seconds for the negative, 2 seconds holding....then the next rep.
3.Do every set until positive failure.
4.Choose a weight where you can handle 60 to 90 seconds.If you reach 90 seconds, take the next time 5% more weight.

Here is a very good routine to build muscles:
1 Set Compound Row
1 Set Bench Press
1 Set Torso Arm
1 Set Overhead Press
1 Set Biceps
1 Set Triceps
1 Set Leg Press
1 Set Leg Extension
1 Set Abdominals
1 Set Lower Back

Have a nie workout!

Effizienz

sameer, no matter what plan or routine you follow is not your main priority here, since you are a beginner you need to learn proper form,
a routine alone will not do you any good if you don't execute the movements correctly. i suggest you get a good bodybuilding book and read it: this will motivate you, will give you a good routine to start with and most of all will teach you proper technique.
As you start with some basic exercises and you start doing them correctly you can add some new exercises to your routine.