Day 1: Chest/Triceps
Exercise one - Flat BB Bench press (6 sets, 6-10 reps)
*Progressively ramping weight, e.g. 52kg 10 reps focusing on fast explosive reps, 57kg for 2 sets of 8 focusing on fast reps, 67kg for as many as possible and so on.
Exercise two - Incline BB Bench press (6 sets, 6-10 reps) *Same as above
Exercise three - DB Tricep Overhead extension (6sets, 6-10 reps) ""
Exercise four - Close grip bench press or cable tricep pushdowns (6sets, 6-10reps) ""
Day 2: Back/biceps
Exercise one - BB Bent Over Row - (6 sets, 6-10 reps) *ramping as described above.
Exercise two - DB Hammer Curls - (4 sets, 6-10 reps) ""
Exercise three - DB Curls - (6 sets, 6-10 reps) ""
Exercise four - Deadlifts (6 sets, 6-10 reps) ""
Day 3: rest day
Day 4: Shoulders
Exercise one - Barbell Standing Overhead Press - (6 sets, 6-10 reps) *ramping
Exercise two - Db Neutral Grip Standing Overhead Press - (6 sets, 6-10 reps) *ramping in small increments or two large e.g. divide into 3 sets for one weight and 3 sets for the heaviest weight your going to use.
Exercise three optional - Upright Barbell Rows - (4 sets, 6-10 reps)
Day 5: rest
Day 6: Legs and abs OR bring up a weak body part and abs.
Day 7: rest
Give this a go. It really worked for me resulting in 20lb gain in 3months. My diet wasn't great and I know the programme isn't great but it's good enough for a relative 'beginner'.