Beginner? This might be useful!

Ever been to a gym, and try out every machine that is available not knowing what to do? To be more effective, one has to have a proper plan to train each part one day at a time. Here's one suggestion that you can try the next time u hit the gym.

• Day 1 - Legs
• Day 2 - Upper Body Pulls/Abs
• Day 3 - Upper Body Presses
• Day 4 - Recovery
• Repeat Cycle From Day 1

Day 1: Legs

Beginner Legs Workout: Quads/Hamstrings/Lower Back

Cardio: Tabata on the Stationary Bike: 20 sec on, 10 sec off. Repeat 8 times.

Barbell Complex Legs Cycle:
Repeat cycle 3 times, rest 90 seconds
Deadlifts: 1 warm up set of 12 reps
Deadlifts:5 reps
Stiff Leg Deadlifts: 5 reps
Cleans: 5 reps
Front Squats: 5 reps
Push Press (to put weight behind head): 1 rep
Squats: 5 reps
Good Mornings: 5 reps
Bodyweight Squats: Do as many as you can to burn out legs.
Calves: Bodyweight Standing Calves, holding a machine for stability to failure.

Rest 90 seconds. Then move on to the next cycle.

Day 2: Upper Body Pulls/Abs

Beginner Upper Body Pull Cycle:

Cardio: Tabata on the Rowing Machine: 20 sec on, 10 sec off. Repeat 8 times.

Upper Body Pull Cycle:
Repeat cycle 3 times, rest 90 seconds
High Pull: 1 warm up set of 10-12 reps
High Pull: 5 reps
Pull-ups (Underhand Grip): 1 set to failure
Medicine Ball Slams: 1 set to failure
TRX Inverted Lateral Rows (Overhand Grip) or Smith Machine with legs elevated: 1 set to failure
Single Arm Dumbbell Rows 1 set of 5-12 reps (to failure)
Optional Bicep Curls 1 set to failure

Rest 90 seconds. Then move on to the next cycle.

Abs Cycle: Repeat cycle 3 times, rest 90 seconds

Abs cycle should be done the same day as Upper Body Pull Cycle, but let your body recover before starting your Abs cycle.
Barbell Twists: 1 set to failure
"Stir the Pot"*: 1 set to failure
Leg Raises: 1 set to failure

Day 3: Upper Body Presses

Beginner:

Cardio: Tabata on the Stationary Bike: 20 sec on, 10 sec off. Repeat 8 times.

Upper Body Press Cycle: Repeat cycle 3 times, rest 90 seconds

Warm Up lift: Standing Push Press: 1 set 10-12 reps
Standing Push Press: 1 set, 5-8 reps to failure
Dumbbell Chest Press: 1 drop set
Standing Lateral Shoulder Flyes: 1 set to failure
Triceps Extensions: 1 set to failure

Rest 90 seconds and then move on to next cycle.

Day 4: Recovery

Recovery: Make sure to take full recovery days and get lots of sleep. Guys, take your girl out to do something fun to make her feel special.

sources http://www.bodybuilding.com/fun/train-like-gsp-beginners-guide.html