Bodybuilding.com - Beginner's Program Monday - Chest and biceps

Bench press - 3x6-10
Incline dumbell press - 3x8-10
Flat dumbell flyes - 3x8-10
Barbell curls - 3x6-8
Dumbell curls - 3x8-10
Hammer curls - 3x6-10

Tuesday - Off

Wednesday - Back and triceps

Bent Barbell Rows - 3x 6-10
Bent one arm dumbbell rows - 3 x 8-10
Deadlifts - 3x6-8
Bench dips - 3x10-12
Tricep extension - 3x6-10

Thursday

Shoulders
Front laterals - 3x6-8
Side laterals - 3x6-8
Dumb bell presses - 3x8-10
Dumb bell shrugs - 3x 10-12

Friday - Off

Saturday

Legs,abs, and cardio - Jump rope 10 minutes
Situps - 3x25
Crunches - 3x30
Twisted crunches - 3x25
Inclined situps - 3x15
Dumbell squats - 3x6-10
Leg extension - 3x8-10
Leg curl - 3x 6-10

Sunday - Off

http://www.teenbodybuilding.com/rickey2.htm