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A good basic beginners program

Split Routine Light Weights			Split Routine Heavy Weights
Push - Pull			Push - Pull
Monday			Monday
Pushing	Bench press	4 x 10	Pushing	Bench press	5 x 10
	Press behind neck	4 x 10		Press behind neck	4 x 10
	Bench Flyes	4 x 10		Military press	3 x 10
	Side laterals	4 x 10		Dips	3 x 10
	Dips	3 x 10		Lying tricep hammer curls	3 x 10
	Tricep presses	3 x 10		Tricep press downs	3 x 10
	Abbs - sit ups etc.			Abbs - sit ups etc.
Tuesday			Tuesday
Pulling	Bent over rows	4 x 10	rest
	Deadlift	8/6/4/2/1
	Lat pull downs	4 x 10
	Lat pulley rows	4 x 10
	Upright rows	4 x 10
	Bicep curls	3 x 10
	Shrugs	3 x 10
	Hyper extensions
Wednesday			Wednesday
Legs	Squats	5 x 10	Pulling	Bent over rows	4 x 10
	Leg press machine	4 x10		Deadlift	8/6/4/2/1
	Leg extensions	4 x 10		Lat pull downs	4 x 10
	Leg curls	4 x 10		Lat pulley rows	4 x 10
				Upright rows	4 x 10
				Bicep curls	3 x 10
				Shrugs	3 x 10
				Hyper extensions
Thursday			Thursday
Pushing	Bench press	4 x 10	rest
	Press behind neck	4 x 10
	Military press	3 x 10
	Dips	4 x 10
	Lying tricep hammer curls	3 x 10
	Tricep press down	3 x 10
	Abbs – sit ups etc.
Friday			Friday
Pulling	Bent over rows	4 x 10	Legs	Squats	5 x 10
	Deadlift	8/6/4/2/1		Leg press machine	4 x 10
	Lat pull downs	4 x 10		Leg extensions	4 x 10
	Lat pulley rows	4 x 10		Leg curls	4 x 10
	Upright rows	4 x 10
	Bicep curls	3 x 10
	Shrugs	3 x 10
	Hyper extensions
Weekend rest				Weekend rest