Another Beginner's Workout

2 days a week (non-consecutive days)

1. Bench press with dumbbells, barbell or machine (chest)
2. Dumbbell side lat raise (shoulders)
3. One arm dumbbell row or lat machine pull down (upper back)
4. Dumbbell extension behind head (triceps)
5. Dumbbell Bicep curl (biceps)
6. Leg extension or lunge (thighs)
7. Standing calf raise (calves)
8. Lying leg curl  or a roll out with a ball (hamstrings)
9. Crunches (abs)

Feel free to substitute any of these exercises for any others, this is just a guideline.  Do this routine for 2-3 sets of 8-12 reps per exercises, except calves and abs, where you can go up to 20-25 reps.  Rest one minute between sets.  After 3 to 6 months, you'll want to add exercises and move up to a split routine.