Body Building work out

If you are looking to put on muscle weight I would suggest that you try this work out.
First set is at 50% of your max (pick a weight that you can do 15 reps of.) sets 2-4 go up to 70-80%  (pick a weight that you can do 8-10 reps with. you should be struggling on the last 2 reps.) It important that you use good form so you do not injury yourself if you lose form stop the exercise you are done. you want to rest about 90 sec between sets.

Monday
Chest and Upper Back
1. Dumbbell (DB) Chest Press super set w/ DB Fly's  4 sets (A superset is two exercises performed back to back with minimal rest between exercises to increase workout intensity)

2. Incline Bench Press (bench incline no higher then 45 degrees.) 4 sets (Go heavy the first set 6 reps) then next 3 sets drop weight to do no more then 8 reps

3. Reverse Grip Bench Press ( this will be awkward at first so start off light) once you get the movement down do 8 reps for 4 sets to see how to do a reverse grip bench press follow this link http://www.muscleandstrength.com/exercises/reverse-grip-close-grip-bench-press.html

4. Wide Grip Lat PullDown again pick a weight that you can do 8-10 reps for 4 sets then you want to hold at the bottom of the movement for 10-15secs on each set.

5. Reverse Grip Bent DB Rows 4 sets 8-10 reps

6. V-grip/ Narrow Grip Lat PullDown 4 sets 8-10 reps

Then when do 20-30 mins of Low Intensity Cardio keep your heart at 65%  of heart rate max. use this link to find that out Target Heart Rate Zone

Also you will need to take Protein after work I recommend  I also recommend taking The NO Xplode before your work out this will help you lift more and for longer.