A good beginners workout.

As I was looking at my site I realized something I do not have anything for people who may be visiting my site and would like to train but don't have the slightest idea of how to start a training regimen. So here is a good beginners work out regimen.
Beginners training regimen.

Day one:
Chest and biceps

Bench press machine flys Incline press 3sets x 10-12 reps 3sets x 10-12reps 3sets x 10- 12 reps

Day two:
Back, triceps and shoulders

T- Bar rows Lat pull downs Hyper extensions Shoulder presses 3sets x 10-12 reps 3sets x 10-12reps 3sets x 10- 12 reps 3sets x 10-12 reps

Day three:
Legs

Leg extensions Leg press Calf raises Leg curls
4sets x 10-12 reps 4 sets x 10-12 rep 3 sets x 15 – 20 reps 3 sets x 10-12 reps

*** The days between the training days are for rest and cardio. Cardio is to be performed 15 min durations in the morning before breakfast. Only drink water during your cardio nothing sweet or that has calories.

A lot of the movements can be substituted for calisthenics if you do not have access to a gym in your area. I would suggest upping the reps to 25 for the calisthenics and the sets to four. You could replace the flat and incline chest presses with flat and inclined push ups. As far as the back regiment is concerned you could do pull ups instead of lat pull downs. In fact if you are strong enough I suggest this either way. And of course free squats and calf raises for legs. Which ever way you do it just be consistent and stick to your guns. Your persistence will pay off in the end.