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: Chest press

UPPER BACK: Lat pulldown, cable row

SHOULDERS: Shoulder press, upright row, cable shrug, lateral raise, front raise

TRICEPS: Kickback, pushdown

BICEPS: Standing curl

LOWER BODY: Leg press, leg extension, calf raise, lying leg curl

The ideal bodybuilding physique tends more towards mesomorph with broad shoulders, narrow hips with arms and legs of medium length. Two further inherited features have a role to play in determining muscle building potential, and these are muscle fiber density and neurological efficiency. Fiber density determines size potential of a muscle while neurological efficiency refers to relationship between nervous system and muscles. This is relevant because, in all out effort genetically blessed individuals have ability to activate up to 50% of fibers in a given muscle compared to average person's 30%. This allows greater scope for stimulating growth.

The fact that there is no easy way to measure fiber density or neurological efficiency is actually a blessing because incentive remains for all of us to train hard and strive for improvement. Only a tiny minority of people have genetic tools to become champions but rest of us can go a long way to fulfilling our own personal goals.