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Work sets are shown so don’t think you’re getting out of this without a proper warm up. Before you even pick up a weight start out with about 5 minutes of light aerobics followed by some stretching. After you have finished you may begin your workout. Before each work set, warm up with very light weight to perfect your form and to get your muscles into working order, then proceed with the working sets. When doing work sets you will be lifting very heavy weight, so try and make sure to have a spotter present when attempting these heavy lifts. Since the weights will be heavy I suggest anywhere from 2 to 5 minutes of rest between sets. Once you're done finish up with some light stretching. The weight in which you lift should also be increased every week. The exercises listed below are very good compound exercises used to build overall body mass and strength. Although it might not look like much, this routine will definitely kick your ass. Good luck.
Workout A
Squats: 1X15-20
Stiff-Legged Deadlifts: 1X15-20
Bench Press: 1X6-12
Chins or Bent Over Rows: 1X6-12
Side Bends: 1X20-30
Hang From Overhead Bar or Hang Onto A Heavy Bar: 1X60 seconds
Workout B
Deadlifts: 1X15-20
Military Press: 1X6-12
Dips or Close Grip Bench Presses: 1X6-12
Preacher Bench Curls or Barbell Curls: 1X6-12
Calf Raises: 1X15-20
Wrist Curls/Reverse Wrist Curls or Other Grip Work: 1X6-12
Weighted Crunch: 1X20-30
An example of the beginning frequency protcol:
Workout A - Monday
Workout B - Friday (same week)
Workout A - Tuesday (the next week)
Workout B - Saturday (same week)
Workout A - Wednesday (the next week)
So basically rest 3 days after every workout.