Here is a simple basic workout

[adilrockstar]

You can add or take away some exercises but this is a great basic plan. It works. Try to stay with a weight that will only allow you to get the lower rep target if you can.

Try this:

Monday
Chest
Bench 2 warm up sets then 3-4 sets of 8 reps
Incline Dumbell Press 3-4 sets of 8 reps
Pec Deck or Cables 3 sets of 8-12 reps
Triceps
Dips 3 sets of 8-12 reps
Triceps push downs 3 sets of 8-12 reps
Over head extensions one arm 3 sets of 8-12 reps
Calves
Calve machine 3 sets of 12-15 reps

Tuesday
Back
Pull downs 2 warm up sets then 4 sets of 8-12 reps
T-Bar Row 4 sets of 8-12 reps
One arm dubmell bent over row 3 sets of 8-12 reps
Biceps
Preacher curl with curl bar 4 sets of 8-12 reps
Hammer curl 4 sets of 8-12 reps

Wed
OFF

Thursday
Legs
Squats 2 warm up sets 4 sets of 8-12 reps
Leg Extensions 3-4 sets of 8-12 reps
Leg Curls 3-4 sets of 8-12 reps
Calves
Calve machine 3 sets of 12-15 reps

Friday
Shoulders
Military press 2 warm up sets 3 sets of 8-12 reps
Pull to chin 3 sets 8-12 reps
Side lateral raises 3 sets 8-12 reps
Traps
Shruggs 4 sets 8-12 reps

Saturday
OFF

Sunday
OFF


Feel free to post your own workout as well.

[BillabongVolcom]

Here's an even simpler routine.

Monday
Squats 1 x 20 (rest/pause)
Dips 3 x 6-8
Chin-ups 3 x 6-8
Standing Overhead Press 3 x 6-8

Thursday
Trap-bar Stiff Deadlifts 1 x 20 (rest/pause)
Incline Bench 2-3 x 10-12
Reverse Grip Bent-over Rows 2-3 x 10-12
Seated Behind the Neck Overhead Press 2-3 x 10-12

[BOLT.]

Here's an even simpler routine

monday
squat 1x1
friday
squat 1x1

Your arms will explode in no time!