This is the training program for beginners consists of three workouts per week (MWF) or (T-Th-Sat)

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Week 1 Training

Monday

3-5 minutes to warm up or doing jumping rope, jumping jacks, with a rowing machine or riding a stationary bike
Squat - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with a barbell (no added weight
Shoulder Press - 3 sets of 12 repetitions with a barbell
Notes: 60-90 seconds rest between each set of

Wednesday

3-5 minutes to warm up by jumping rope either machine rowing machine or riding a stationary bike
Deadlift - 3 sets of 12 repetitions with a barbell. (See Note 2 below)
Up Chin ups / pull - 3 sets of 8 repetitions (see note # 3 below, if you can not do, nor Chinup)
Note: Take 60 to 90 seconds rest between each set of

Note 2: To make a simple barbell deadlift, you need something to put a bar to simulate height of 6-8 cm high beams, the weight was on the plates. My suggestion would be to set the bar very low squat love, superposition of the weight with a step-up, or chair, the use of counterfeit plastic dishes or use a Plyo Box. The goal is to simulate the height of the bar rather be on the plates.

Note 3: If you have trouble with the 8 pull-ups (most beginners do not), there are few ways to get help. Use the machine supports Chinup in the gym that will help you and help you move. Be sure to use hard asssistance 8 reps (do not use it on a trampoline!) You can also have elastic bands at the top of the squat rack and hung hang under your feet. Your last chance to have a partner hold your feet and help up and down.

Friday

3-5 minutes to warm up by jumping rope either machine rowing machine or riding a stationary bike
Squat - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with a barbell (no added weight
Bench press - 3 sets of 12 repetitions with a barbell (no added weight). When the bar is too heavy, then do you use the dumbbells up to 12 reps.
Notes: 60-90 seconds rest between each set of