Well a GOOD routine is to do 1 set of muscles a day.
i.e., Monday - Bi's, Tuesday - Chest, Wednesday - Legs, Thursday - Back, Friday - Tri's, Saturday - Shoulder's, Sunday - Abs.
add in 1-3 days of rest or however beastly you're feeling, then go again.
changing up order of workout is paramount to avoid plateauing.
however, you don't want to group similar muscle groups too closely, cause you want a full workout each time you go
so if your routine is whack and you don't have any other day to work something, its okay to work it but do higher reps and lower weights
(tris/chest/shoulder, bis/back)
then there are individual exercises within each categories.
as with the ordering of which sets of muscles, you want to change these up too
if you don't have time for 1 a day or just lazy, 2 per day, 3 days a week is fine too
example: back/tri's one day, chest/bi's another, legs/shoulders another, abs when you feel like it
if you're REALLY low on time, like me, i do 2 days a week and 3 sets for about 1.5hrs, 30mins for P90X for whenever i wanna do abs
chest/bi's/legs on one day
tri's/back/shoulders on another
P90X for when i feel like it
that about covers it really
stretch before you do stuff. don't get hurt or else you're wasting time
a light 1-2 lap jog, or like me, i play a little bit of b-ball before i go work out. if i'm maxing though, i just stretch before i workout
cardio is good for everone, but i'm lazy and am trying to gain weight so i avoid running at all cost minus longboarding to classes
there's also protein and workout supplements and other dieting stuff that is good for you blah blah
rule of thumb is lower rep, higher weight for buffing, higher rep, lower weight for toning
so i do 8 reps of really heavy weight, some do 10 reps of heavy weight, toning usually around 15-20 reps of decent/light weight
ummm... i guess i can go into a typical routine i do nowadays
Day 1: Legs/Chest/Bi's
#1 Leg Squats - squats are beastly for guys, testosterone pumping, i sometimes do 3-5 sets
#2 (errr dunno precise name lol) Standing Calf Machine dealy
#3 (dunno these names gaah) Leg Flexor
#4 (booooooooooooooooooo) Leg Extensor
#5 Leg Press
#6 Bench Press
#7 Incline Press
#8 Decline Press
#9 Chest Fly
#10 Sitting Arm Curls
#11 Decline Arm Curls
#12 Standing Arm Curls
#13 Individual Standing Arm Curls - 3 sets of 5 reps per arm (3 sets of counting to 10 w/ alternating arm)
I take 2 creatine pills 15 mins prior to working out
Each unlisted exercise, i do 3 sets of 8 reps
In between sets, I rest for about 45-60-75 secs, each set takes no more than a minute
Then I take a protein shake of that whey protein stuff. Mine tastes like vanilla ice cream
:D:D
followed by 2 more creatine pills post workout
So all of this should take between 1-2 hours
Day 2: Tri's/Back/Shoulders
errr once again I don't know the name of the things but I'll try listing
#1 Sitting Tricep Flexor - an interesting machine that gives me a good initial burn
#2 Sitting 2-handed Tricep w/ Free Weight
#3 Sitting 1-handed Tricep w/ Free Weight
#4 Standing Tricep Flexor w/ Cable Machine
#5 Seated Rows
#6 Machine for Lower Back
#7 Machine for Upper Back
#8 Machine that works Lats
#9 Side Dips w/ Weighted Plate
#10 Reverse Sit-ups w/ Weighted Plate
#11 Shoulder Extensor
#12 Lateral Extensor
Yeah, I don't really know the name of the equipment I use here.
They're just stuff around in the gym in their pertaining areas.
Most likely you see the machines grouped together like so, so...
And no, I don't focus much on shoulders at all.
There are much more exercises you can find in a workout book.
Find things around the gym you like doing, add it to your routine.
Avoid overworking any group of muscles and not to do too much of anything.
Also diet is very important. Good balance of carbs/proteins while not leaving out some fats.
Food pyramid, rawr.
Anyways, typical 2 day/week workout routine for myself.
Add in P90X for abs once or twice on an off day not doing any of the weighted stuff.
Its a beastly workout for your abs. 355 sit-ups of different variations or something nice.
Bahaha, I got carried away with this one.... more than you wanted to know, perhaps.
Get swole.