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.

Wednesday

Legs

1. Wall Squats 30 secs then Leg Extension Machine 8-10 reps for 3-4 sets
2. Leg Curl Machine 3-4 sets at 8-10 reps
3. 3 way Leg Press 3 sets at 10 reps
          First: Leg Press feet shoulder width apart with toes pointed Outward
          Second: Leg Press feet shoulder width apart with toes pointed Straight
          Third: Leg Press feet shoulder width apart with toes pointed Inward
4. Straight Bar Straight leg Dead lifts 3-4 sets at 8-10 reps
5. 3 way DB Calf Raises 3 sets at 10 reps
          First: DB Calf Raises feet shoulder width apart with toes pointed Outward
          Second: DB Calf Raises feet shoulder width apart with toes pointed Straight
          Third : DB Calf Raises feet shoulder width apart with toes pointed Inward
6. DB Lunges alternating 3 set of 16 reps

ABS

V-Ups  3 sets to Failure
V-Twists 3 sets to failure
AB Machine 3 sets of 10 reps (pick a weight that you are struggling to get 10 reps on)


20-30 mins Of Low Intensity cardio at 60-70% of your Heart Rate Max.

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.