Start off training four days per week and work body parts on following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press, flyes

UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover

SHOULDER: Lateral raise, shoulder press, upright row

TRICEPS: Lying triceps extension

BICEPS: Curl, concentration curl

FOREARMS: Wrist curl, wrist extension

LEGS: Squat, leg curl, calf raise

- Hold dumbbells directly overhead.

- Lower them to sides with elbows slightly bent, pulled back and to side. Lower no further than level with torso.

- Use pectorals to pull weights back up to starting position.

2. Incline bench press - you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as second part of a pre-exhaust routine you may have to use lighter weights than normally.

- Take a shoulder width grip.

- Lower bar to chest with elbows pointed to side.

- Return to starting position.