Ok, here's a pretty simple routine that is easy to stick to that will get you some pretty good gains.
Monday & Thursday
1.) Biceps
2.) Traps
3.) Chest
4.) Lats
5.) Thighs
6.) Neck
Tuesday & Friday
1.) Forearms
2.) Shoulders
3.) Triceps
4.) Lower Back
5.) Calves
6.) Abdominals
Wednesday and weekends are your rest days. You'll get two days rest of each muscle group during the week and 3 days rest for each muscle group over the weekend. This should give your body plenty of time to rebuild your torn muscle tissue for maximum gains.
Chest- Be sure to do Flat, Incline, and Decline barbell presses to fully develop your entire chest. Do the same with Dumbbell Flys. 3 sets of each exercise should do the trick. Be sure to have enough weight that you're maxed at your 10th rep in your first set. Then do NOT change the weight, just rest no more than 2 minutes between sets and do reps in your next sets until you're fatigued which should be less than 10 reps for each additional set.
Shoulders- You want to work the front, center and rear heads of the shoulder muscles.
1.) Behind the head barbell presses
2.) In front of the head barbell presses
3.) Side dumbbell raises
4.) Front dumbbell raises
Thighs-
1.) Squats
2.) Lunges
I think these are the two best exercises for the Thighs and Gluttes/Butt. I think that they will do you MUCH better than presses on a machine or reverse leg curls when you are just starting out.
I think this gives you an idea of what you need to do for about 3 months. Just study up on various exercises to work ALL of the muscle group you are targeting with your sets.
Then step it up to a 3 days a week (Mon., Wed., Friday.) overall body workout for another 3 months.
I think you will be happy with the results after six months of doing this. By then you will also have learned proper technique which is VERY important.
After the initial six months you will want to do a circuit routine 3 days a week where you do one set of each exercise with no break in between the 1 set routines. You will want to do this circuit completely through 3 times. Do this for 6 weeks and then change up again. By then you will have done some more research and get some ideas for other things to keep you growing and break through any plateaus.
The P90X program uses principles like this without the heavy weight resistance.
Like others have said, be sure to be getting enough protein and some WHEY powder into your diet. You will certainly want to eat at least 3 times a day. (3 meals and 3 snacks seems to be best though.)
By the way, after 6 weeks of circuit training you might want to change over to a cardio routine for another 6 weeks before getting back to the weights. Cardio helps your body use calories more efficiently. (Which will help you to put on size when you get back to the heavy weight routine.) That is why people trying to lose weight make very little progress when they do cardio instead of heavy weight resistance. Also keep in mind that your muscles are going to keep burning calories for up to 24 hours after you workout with heavy weights, so you HAVE TO EAT if you are going to gain any size.
Simple rule for working out:
Heavy weight with low reps = Size and Strength
Light weight with high reps = Reduced size/Cuts and muscular endurance.
I wish you well with your transformation.
