Exercises

My go to website for exercises is body building this website has free exercise plans it has nutrition advise, you can create your own workouts using the different exercises for each muscle group, I could go on and on about this website it really is great.

I am currently following Jamie Eason live fit which is done in three phases, the first phase is building muscle, the exercises are simple, means you can learn technique and also start gaining strength, phase 1 is two weeks long it is 3 sets of 12 reps, phase two is next and the exercise are still simple, but they are 3 sets of 8-10 meaning lift heavier, this is the phase I'm currently on, I'm on week 2 phase 2 and I feel so much stronger.

For people just starting out in strength training I would personally recommend doing a full body workout a few times a week, with enough days off in between for your muscles to recover.

Week 1-2

Bench Press: 2 sets of 15 reps

 Bent over up right row: 2 sets of 15
Seated Dumbbell Press: 2 sets of 15

Standing Barbell Curl: 2 sets of 15

Triceps Dip Machine: 2 sets of 15

Leg Press: 2 sets of 15 reps

Lying Leg Curl: 2 sets of 15 reps

Machine Crunch: 2 sets of 15 reps
Week 3-4 you increase the sets to 3 sets of 15 and do drop sets, 15, 12 10

Week 5-8 you do 3 sets of 12, 8 and 8 so you do less reps but heavier weights


Once you feel more confident lifting weights, you can start splitting body parts up:
Legs
Shoulders
Chest and Triceps
Legs
Back and Biceps

With legs you can either do one session of high rep low weight and the next low rep high weight, or you can split the leg up, so one day you do the front of the leg and the other day the back of your legs and butt

Sample workouts
Legs
Squats 4x12
Barbell deadlifts 3x12
Stiff leg deadlifts with Dumbbells 3x12
Glute kick back 3x20
Adductors 3x15
Calf raises 3x15
Curtsy lunges to failure
Glute kick back 3x20
Adductor 3x15

Chest and triceps
Push up with cable fly 4x12
Incline db press 4x12
Rope push down 4x15
Lying tricep extension 3x12
Single arm tricep extension 3x10
Dips 3x10

Back and biceps
Pull ups 3x failure
Renegade row 3x10
Seated row 3x10
Close grip Lat pull down 3x10
Low row 3x10
Lat pull down standing 3x10
One arm row 3x10
Single arm cable curl 3x10
Lying bicep curl 3x10
Db bicep curl 3x10
Abs
Russian twists 3x10
Crunches 3x20
In outs 3x20

Shoulders
Seated military press on smith machine 3x10
Arnold press 3x10
Superset
Side lateral raises with front raise 3x10
Superset
Face pulls with rear felt flys 3x10
Upright row 3x10