Here is a routine for beginners.It is a 2 day/week full body,low
rep predominant,low volume program.
Day 1
Squat
4 straight sets of 6(straight set means you use the same weight
throughout,use a weight that you can do 7-8 reps with,but you only
perform 5 reps for all 4 sets)
1 back off set of 12 (go to failure on this one)
Bent over row(same training parameters as above)
4x5
1X10
Incline press(same training parameters as above)
4x5
1x10
Jump set your rows and your inclines.In other words,perform a set
of row then do your incline.Keep alternating until you have done
all 10 sets.
Day 2
Military press-4x5,1x10
Pull up/Pull down-4x5,1x10
Deadlift-4x5,1x10
Jumpset your pull ups and presses also.
This routine should take 35-45 mins to complete.Who say you have to
spend 3 hours in the gym to achieve a great bod???
Stay with this routine for at least 4 weeks.
Good luck!