To determine your start out weight begin an exercise with an empty Bar and then add 20 pounds with each 5 rep set. Stop when you know it will be too hard to go up a level. Do two more reps at that weight and stop. Add 20 lbs for the next session. Eventually, your gains will be smaller, but always attempt to add weight.

Your workout alternates between "A" and "B" days. "A" days also alternate between "A" and "A2" days. Do three sets of 5 reps for each exercise. Time between reps should be about 90 seconds.

I warm up with 3 sets of Jumping Jacks (20 reps) and sit-ups (25 reps).

Before each exercise do a warm up set with about 1/2 weight.

A1
Barbell Squats
Barbell Bench Press
Barbell Deadlift
Barbell Curls

A2
Barbell Squats
Barbell Bench Press
Barbell Deadlift
Tricep Extension (I use a cable, but a Barbell is preferred)

B
Barbell Squats
Barbell Bench Press
Barbell Power Cleans
Barbell Should Press

Do this M, W and F. It's important to have rest between workouts and one two-day rest.