For those of you just starting to get into a lifting routine, here is a very basic, beginner schedule. This is a routine I have used to jump start myself back into the groove. Feel free to modify this list to tailor it to yourself. There are many articles out there with all sorts of variations and new exercises to keep your workouts fresh so you don't get bored.

Monday: Chest Day

• Warm up(chin-ups) - 4 sets, alternating between overhand and underhand grip, go to failure in each set, hands at shoulder width, rest 30-45 seconds between sets
• Flat Bench Press - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise, hand shoulder with apart, lower bar to chest (touch slightly), raise bar until elbows almost lock,
• Incline Bench Press - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise, hands shoulder width apart,
• Decline Bench Press - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise, hands shoulder width apart,
• Flat Dumbbell Flies - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,

Tuesday: Back Day

• Warm up(chin-ups) - 4 sets, alternating between overhand and underhand grip, go to failure in each set, hands at shoulder width, rest 30-45 seconds between sets
• Machine Upright Row - 3 sets of 13 reps, palms facing the floor, slow, controlled movement, exhale on exercise, keep back slightly arched, keep chest against pad, pull grips back to where your hands are even with your rib cage, rest 30-45 seconds between sets
• Reverse Fly - 3 sets of 13 reps, face down on a flat bench, dumbbell in each hand, slow, controlled movement, head in a "neutral position, start with palms facing each other, elbows slightly bent, finish with palms facing the floor, squeeze shoulder blades together, exhale on exercise, rest 30-45 seconds between sets
• Lat Pull-Down - 3 sets of 13 reps, hands at corners of bar, slow, controlled movement, back arched slightly, head facing forward, pull bar down in front of chest, exhale on exercise, rest 30-45 seconds between sets
• Bent Over Dumbbell Row - 3 sets of 13 reps per arm, free hand on bench, arm extended down towards floor, palm facing inward, pull dumbbell up to chest, exhale on exercise, slow, controlled movement, switch hands after each set, rest 30-45 seconds after 2 sets

Wednesday: Tricep Day

• Warm up(chin-ups) - 4 sets, alternating between overhand and underhand grip, go to failure in each set, hands at shoulder width, rest 30-45 seconds between sets
• Close-Grip Bench Press - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,
• Cable Pull-Down - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,
• "Skull Crushers" - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,
• Dumbell Kick-Back - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,
• Dips - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,

Thursday: Bicep Day

• Warm up(chin-ups) - 4 sets, alternating between overhand and underhand grip, go to failure in each set, hands at shoulder width, rest 30-45 seconds between sets
• Machine Upright Row - 3 sets of 13 reps, palms facing the floor, slow, controlled movement, exhale on exercise, keep back slightly arched, keep chest against pad, pull grips back to where your hands are even with your rib cage, rest 30-45 seconds between sets
• Incline Bicep Curls - 3 sets of 13 reps, dumbbells alternating hands after each set of 13, start with palm facing towards you and twist at wrist to "hammer" position at end of rep., slow, controlled movement, exhale on exercise, rest 30-45 seconds between sets
• "Preacher" Curls - 3 sets of 13 reps, slow, controlled movement, make sure to extend arms all the way down at end of motion, exhale on exercise, rest 30-45 seconds between sets
• Cable Curls - 3 sets of 13 reps, use single D-handle, place free hand on knee to stabilize if needed, extend to almost full lock out on each rep, "hammer" grip, palm to far side of chest on exercise, slow, controlled movement, exhale on exercise, rest 30-45 seconds between sets

Friday: Shoulder and Forearm Day

• Warm up(chin-ups) - 4 sets, alternating between overhand and underhand grip, go to failure in each set, hands at shoulder width, rest 30-45 seconds between sets
• Shoulder Circles - 3 sets of 13 reps, arms straight out to sides, rotate clockwise for first set, counter-clockwise for second set, third set clockwise, small rotations for first 2 sets, larger circles for final, slow, controlled movement, exhale on exercise, rest 30-45 seconds between sets
• Deltoid Raises - 3 sets of 13 reps, use one arm at a time for a full set of 13 reps each arm, alternate from front to side raises each rep to finish set, palm down on side (lateral) raises, palm horizontal on front raises, start and end both with hands at sides, keep arm only slightly bent, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,
• Shrugs - 3 sets of 13 reps, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,
• Forearm Curls - 3 sets of 13 reps, bent "preacher" bar or straight barbell, palms up and close, forearms resting on thighs, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,
• Forearm Extensions - 3 sets of 13 reps, bent "preacher" bar or straight barbell, palms up and close, forearms resting on thighs, rest 30-45 seconds between sets, slow, controlled movement, exhale on exercise,

Look for a video to follow, soon.