I began excercising almost 2 weeks ago. I started with regular weight excercises:

Tuesday 01/24:
 - Barbell inclined Bench Presses - 3 sets of 10 - 30 pounds
 - Barbell Flat Bench Presses - 3 sets of 10 - 30 pounds
 - Seated machine fly - 3 sets of 10 - dont remember the weight
 - Dumbbel flat bench presses - 3 sets of 15 - dont remember the weight
 - Seated dumbbell curls - 3 sets of 15 - dont remember the weight
 - Barbell preached curls - 3 sets of 15 - dont remember the weight

Wednesday 01/25:
 - Wide grip machine pulldown (behind neck) - 3 sets of 10 - dont remember the weight
 - Wide grip machine pulldown - 3 sets of 10 - dont remember the weight
 - T bar row - 3 sets of 10 - 5 pounds
 - Seated cable rows - 3 sets of 15 - dont remember the weight
 - Front dumbbel raise - 3 sets of 15 - dont remember the weight
 - Seated lateral raises - 3 sets of 15 - dont remember the weight

Tuesday 01/26:
 - Leg extension - 3 sets of 10 - dont remember the weight
 - Leg presses - 3 sets of 10 - dont remember the weight
 - Seated calf rises - 3 sets of 10 - dont remember the weight
 - crunches - 4 sets of 30

Friday 01/27:
 - Tricep cable pushdown - 3 sets of 10 - dont remember the weight
 - Dumbbell kickbacks - 3 sets of 10 - dont remember the weight
 - Seated overhead dumbbell extensions - 3 sets of 10 - dont remember the weight
 - Lying tricep extensions - 3 sets of 10 - dont remember the weight
 - Barbell inclined Bench Presses - 3 sets of 10 - 30 pounds
 - Barbell Flat Bench Presses - 2 sets of 10 - 30 pounds

Monday 01/30:
 - Barbell inclined Bench Presses - 3 sets of 10 - 40 pounds
 - Barbell Flat Bench Presses - 3 sets of 10 - 40 pounds
 - Seated machine fly - 3 sets of 10 - dont remember the weight
 - Dumbbel flat bench presses - 3 sets of 15 - dont remember the weight
 - Seated dumbbell curls - 3 sets of 15 - dont remember the weight
 - Barbell preached curls - 3 sets of 15 - 10 pounds

Tuesday 01/31:
 - Wide grip machine pulldown (behind neck) - 3 sets of 10 - dont remember the weight
 - Wide grip machine pulldown - 3 sets of 10 - dont remember the weight
 - T bar row - 3 sets of 10 - 5 pounds
 - Seated cable rows - 3 sets of 15 - dont remember the weight
 - Front dumbbel raise - 3 sets of 15 - dont remember the weightt

Wednesday 02/01:
 - Leg extension - 3 sets of 10 - dont remember the weight
 - Seated calf rises - 3 sets of 10 - dont remember the weight
- Dumbbell lunges - 3 sets of 15 - dont remember the weight
 - Tricep cable pushdown - 3 sets of 10 - dont remember the weight
 - Dumbbell kickbacks - 3 sets of 10 - dont remember the weight
 - Standing overhead cable extensions - 3 sets of 15 - dont remember the weight

 Thursday 01/02:
 - Barbell inclined Bench Presses - 3 sets of 10 - 40 pounds
 - Barbell Flat Bench Presses - 3 sets of 10 - 40 pounds
 - Seated machine fly - 3 sets of 10 - dont remember the weight
 - Seated dumbbell curls - 3 sets of 15 - dont remember the weight
 - Barbell preached curls - 3 sets of 15 - 10 pounds
 - Barbell wrist curls - 3 set of 15 - 10 pounds

Right now i dont have workout plan, for next week i'll try to get a specific workout plan.

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