This one ought to be a good way to get you started. One of my old ones, but still very effective:
Men's and Women's Pyramid Program
You may already know what a "pyramid" program means. If you do, simply skip ahead to the program. If not, then keep reading.
Pyramid programs have been used by power lifters for years to drag as much strength-building potential out of an exercise. An example of a typical pyramid on a chest workout would be the benchpress:
SET #1 135 lbs x 15 REPS
SET #2 225 lbs x 10 REPS
SET #3 255 lbs x 6 REPS
SET #4 300 lbs x 2-4 REPS
As you can see, the idea is to increase the weight on each successive set while dropping the number of reps accordingly.
--------------------------------------------------------------------------------
MONDAY & THURSDAY
Quads
squats, leg press, or hack squats 3 x 10, 8, 4-6
sissy squats, or lunges 1 x 8-12
leg extensions 1 x 8-12
--------------------------------------------------------------------------------
Ham strings
stiff-legged dead lifts 2 x 8-12
leg curls 1 x 8-12
--------------------------------------------------------------------------------
Calves
donkey calf raise 2 x 12-20
standing calf raise 1 x 12-20
--------------------------------------------------------------------------------
Chest
bench press, or dumbbell press 3 x 8, 6, 3-4
decline cable flyes 1 x 8-12
incline bench press, or incline dumbbell press 3 x 8, 6, 3-4
incline flyes 1 x 8-12
--------------------------------------------------------------------------------
Triceps
close grip bench press, or dips 3 x 8, 6, 3-4
overhead tricep extensions 1 x 8-12
cable tricep extensions, or rope ticeps extensions 1 x 8-12
--------------------------------------------------------------------------------
TUESDAY & FRIDAY
Midback
front lat pull 3 x 8, 6, 3-4
one arm dumbbell rows, or low pulley rows 1 x 8-12
--------------------------------------------------------------------------------
Lats
front pulldowns or pull-ups 3 x 8, 6, 3-4
pullovers 1 x 8-12
stiff-arm pulldowns 1 x 8-12
--------------------------------------------------------------------------------
Delts
shoulder press 3 x 8, 6, 3-4
incline one arm lateral raises or lateral raises 1 x 8-12
upright row 1 x 8-12
--------------------------------------------------------------------------------
Biceps
barbell curls or dumbbell curls 3 x 8, 6, 3-4
incline dumbbell curls 1 x 8-12
concentration curls 1 x 8-12
--------------------------------------------------------------------------------
Good luck!
