You want to start out with a basic, simple approach. Use compound exercises, such as bench press, rows & squats. Those exercises should be the foundation of your work outs.
Use weight that allows you to perform reps in the 6-8 range.
Start out with something easy, such as:
Monday
Legs
Tuesday
Off
Wednesday
Chest & tri's
Thursday
Off
Friday
Back & bi's
Saturday & Sunday
Off
This is only example, there are other ways to go about it. Just make sure you don't let your inspiration get in the way of long term dedication. In other words, don't overtrain and burn yourself out.
Aside of training, remember that your diet is around 80% of the equation and your work-outs result in about 20%.
That means what you're eating or not eating is going to make the biggest difference in your physique!
Calculate your BMR to find out how many calories you need to consume. (multiply 16 times you current body weight for a good estimate). Then make upa diet that supplies you with at least 1 gram of protein per pound of body weight.
So, if you weigh 160lbs, you should consume 160 grams of protein per day. And you need approximately 2600 calories per day to maintain your current bodyweight. Try and eat 5-6 smaller meals per day, rather than 3 large ones. Remember, you can use protein shakes or bars as a meal! Try and consume around 80 oz, or more, water per day.
If you drink a lot of alcohol and/or smoke, STOP!
I hope this helps! If you have more specific questions, feel free to post them.
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train hard!
