Novices will probably do best with three workouts a week. More advanced trainees will make better gains with two sessions, with two full days off in between. If you don't know which category best describes you, start with two sessions per week, and take advantage of the extra recovery time.

 

Squats, 1 x 20

Two-arm dumbbell pullover, 1 x 20

Standing barbell military press, 1 x 10-12

Barbell curl, 1 x 10-12

Barbell bench press, 1 x 10-12

Barbell bent-over row, 1 x 10-12

Sit-up, 1 x 10-12

 

With the pullover, use a very light weight (probably 20 to 30 pounds), and do your set immediately following the squats, with no rest in between. After you finish the pullovers, you can take as long a break as you need before tackling the rest of the exercises in the workout.

 

When your strength and body weight stall, increase the volume, going up to two sets of 10 to 12 reps of each exercise. If you hit another plateau, increase to three sets of 10 to 12.