This is from arnold's encyclopedia of bodybuilding. This

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This is from arnold's encyclopedia of bodybuilding. This is the beginners routine. All are 4 sets, 12 10 8 6 reps for each exercise
Chest and back
Bench
Incline
Pullover
50 chinups
Bent over row
Deadlift

Shoulders and arms
Barbell clean and press
Lateral raises
Upright rows
Push press
Standing curls
Seated curls
Close grip press
Wrist curl
Rev. Wrist curl

Legs
Squats
Lunge
Leg curl
Calf raise
Stiff leg deads
Good mornings

Every day 5x25 crunches