A solid workout.

Week 1: ACBCACR Week 2: BCACBCR

A=Routine A; B=Routine B; C=Cardio; R=Rest

Routine A
Squat, Bench Press, Deadlift, Dips

Routine B
Squat, Military Press, Bent-Over Rows, Pull-Ups

If you want, add these exercises at the end of each routine: Incline Weighted Sit-Ups, Hyper-extensions, Lying Tricep Extension, Curls

These exercises are meant to be done in this specific order.

Before each exercise you will want to do a ramping warm-up of 2-3 sets of 5 reps to work your way up to your “working” weight that you’ll use for the 3x5. The warm-up is VERY IMPORTANT if you want to avoid injury.

Example: if you’re military pressing 120 pounds for your 3x5, your warm up might look like this:

5 reps @ 60 lbs (warm-up 1)
5 reps @ 80 lbs (warm-up 2)
5 reps @ 100 lbs (warm-up 3)
3 x 5 reps @ 120 lbs (working sets)

For more info: http://newbie-fitness.blogspot.com/