Look at your expression should have been a fitness card, in fact, as a start fitness do not have to go to the gym can also do some basic training, but since you have entered the gym that will simply give some advice. First of all, do not be afraid of the barbell, because you can adjust the weight so do not be psychologically resistant. Then you give this program is more professional, suitable for intermediate and high level of fitness people use, not suitable for new contact with the fitness crowd. Here is a brief re-grouping of the training program for you:

Day 1 Chest + Triceps

Flat Bench Press 8-12*4 sets

Dumbbell Flyer 8-12*3 sets

Bars Arm Extension 6-10*3 sets

Behind the Neck Dumbbell Arm Extension 8-12*3 sets

Rope Press Down 8-12*3 sets

Day 2 Back + Biceps

Pull-ups 6-10*3 sets

High Pull-downs 8-12*3 sets

Seated Row 8-12*3 sets

Standing Barbell Bent Raises 8-12*4 sets

Dumbbell Alternate Bent Raises 8-12*4 sets

Day 3 Shoulders + Legs

Standing Barbell Push-Ups 8-12*4 sets

Dumbbell Side Planks 8-12*3 sets

Dumbbell Front Planks 8-12*3 sets

Barbell Squats 8-12*4 sets

Lunging Squats 8-12*4 sets

Rest on Day 4, or follow the above workout with another circuit resting on Day 7.

Do a 5-10 minute warm-up before each day's exercise, stretch after each part of the workout, add waist and abdominal training at the end of each day's strength training, and do about 20-30 minutes of cardio after strength training.

Since you are just starting out, give you a few suggestions:

1, the action to do standardized, this is very important, can effectively avoid injury and improve the effect of exercise.

2, because the body is weak, so the power will naturally be relatively weak, so do not look at the training of other people lifting a large weight of their own eager to imitate to catch up, to start from a small weight step by step. Do a good job of training records, whether or not the progress to be compared with their own, do not compare with others.

3, the diet to increase the proportion of high-quality protein (such as beef, chicken, egg whites, etc.).

4, in general, training out of strength will grow faster, but the body circumference will not change a lot, so do not feel no effect to give up training, to persist, there will be good results.