guys have a looksie here
http://forum.bodybuilding.com/showthread.php?t=998224
everywhere i search that forum they recommend this guide for newbies
i did it for a month then Ramazan came but i was able to add some weight to my lifts considering i started BenchPress with the Empty Rod :/
gonna do after Ramazan for 3 months alteast with dedication and see what yields
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Barbell Rows
It says to focus on these basic compound movements and keep adding weight
since the gym i have access to has minimum of 2.5 Kg plates and to increase the weight u 2 of those i tend to take Reps to 8 Properly then add the weights
Squat from 4kg (small Rod) to 27Kg
Deadlift from 12kg to 32Kg
Bench from 7kg (Rod) to 22Kg
3 Day workout and 4 day rest helped a lot
i previously tried 5 days last year and gave up on it as i was aching all over no significant increase in weights :/
This work out seems to be suiting me just hope i can keep at it (sm1)
PS: i do Barbell Curls and Pull-Downs for Wings on Workout B and Tricep Isolation with the E Z Bar on Workout A