Work Out Schedule

When developing a work out structure remember to section of muscle groups for each day.
You should section off muscle as such
1. Chest and Bicep
2. Shoulders, Triceps and Back
3.Leg Day (All lower body exercises)
This sectioning can be adjusted as you see fit but this is what I original started at for basic health and fitness.
Before we go into the actual exercises you need to do a warm-up. This will consist of a 10-15 minute jog, this you will complete after stretches.
http://www.muskingumrecreationcenter.org/2014/07/the-benefits-of-stretching/
Above is a link of the benefits of stretching.

Here is a basic guide for stretches. By no means do I expect you to do all of these stretches. Pick about 4-5 stretches and take 5 minutes to do them. Afterwards you should step onto a treadmill for some light aerobic exercise. Set the timer for 10-15 minutes with the incline on at least a 5. This will make you have to push harder through your warm-up. The speed you need to set at a level that cause you to pick up your feet into a light jog. Do your best too keep this job up through the 15 minutes. If you cant don't be discouraged you will get there.

Now lets section of this groups into days of the week with proper rest days in between.
Monday- Chest and Biceps
Chest

1. Barbell Bench Press- 4 sets of 5-8 reps
2. Dumbbell Bench Press- 4 sets of 8-12 reps
3. Pec Deck (Also called the hug machine) Burn round- 50 reps as few sets as needed

Biceps

1. Standing Dumbbell Curl- 4 sets of 5-8 reps
2. Alternating Dumbbell Curls- 4 sets of 8-12 reps
3. EZ Bar Curl- 4 sets of 8-12 reps
4. Cable Bicep Curl- Burn round- 50 reps in as few as needed sets

Tuesday- Rest day

Wednesday- Shoulders. Triceps and Back

Shoulders

1. Over head Barbell Press- 4 sets 5-8 reps
2. Arnold Press- 4 sets of 8-12 reps
3. Over head Dumbbell Press- 4 sets of 8-12 reps
4. Lateral Raise- Burn Round- 50 reps in as few sets as needed

Triceps

1. Triceps Extension- 4 sets of 8-12 reps
2. EZ Bar Skull Crushers- 4 sets of 8-12 reps
3. Triceps Cable Pull downs- Burn round- 50 reps in as few sets as needed

Back

1. Dead-lift- 4 sets of 5-8 reps
2. Compound Row- 4 sets of 8-12 reps
3. Up Right Row- Burn Round- 50 reps in as few sets as needed

Thursday- Rest Day

Friday- Leg Day

1. Back Squats- 4 sets of 5-8 reps
2. Leg Curl- 4 sets of 8-12 reps
3. Leg Extension- 4 sets of 8-12 reps
4. Lunges- Burn Round- Lunge walk 25 feet, rest and walk back (Total of 50 Feet)

Saturday- Rest day

Sunday- Rest day

The weights you add to each exercise will depend on you. What you want is to have weight for each exercise so that it is difficult to reach 12 reps. If you can reach past 12 reps add five pounds to your weight for the next round and do this until it is difficult to reach 12 reps.