Monday: Chest, shoulders, triceps.
Wednesday: Back,biceps,abs.
Friday: Quadriceps, hamstrings, calves.
Substitute whatever days you can make it to the gym.
Chest: Bench press, inclined dumbell press, flyes or pec dec - 3 sets of each.
Shoulders: Shoulder press, side lateral raises, bent over lateral raises(rear delt) - 3 sets each.
Triceps: Tricep extensions, tricep pushdowns - 3 sets each.
Back: Alternate bent over rows or dead lifts from just below the knees , lat pull downs, machine rowing exercise (whatever is
available) - 3 sets each.
Biceps: Barbell arm curls, seated dumbell curls, reverse grip cable curls - 2 sets each.
Abdominals: Leg raises, reverse crunches (lying leg raises) on straight sit up board, crunches - 3 sets each.
Quads: Alternate squats or leg press, leg extensions - 4 sets each.
Hamstrings: Leg curls, straight legged deadlift or various hamstring machines - 3 sets each.
Calves: 3 sets standing followed by 3 sets seated on whatever machines are available.
Once you have done this for a while you can change some of the exercises, stick with these at the moment though as these are the main strength builders. You will need to build strength to start with then size will follow. Remember though the idea is to build muscle strength not to use the heaviest weights, so keep good form. Use the heaviest you can for 8-12 repititions only using the muscle you are training. i.e. do not swing the weight, or jerk it to start the movement.
Always control the descent of the weight, never allow it to fall while just holding it. Resist the gravitic pull, control. This will reduce injuries, but more importantly it will help increase you strength.
If you have joint pain do not train that body part till the pain goes. If a muscle is still sore from last workout kust train lightly to get blood to the muscle to help it recover.
Ideally do 8-12 reps where the last rep is a struggle and you could not do another without cheating. This is called training to failure. You should train to failure every set, fitness dicks do not believe this, they are skinny and not well developed, and often severely unbalanced musculature is evident, they will pay later in life with back troubles.
Remember not all pain is good, if it 'burns' it is muscle, sharp pains are bad, you will learn to tell the different pain types.
EAT PROTEIN - meat, chicken, fish, nuts, soya products, beans, pork, milk (skim), egg whites, seafood. Dead animals or animals products are best.
Carbohydrates - bread, pasta, rice, potatoes, etc. are plant products. Try to keep simple carbohydrate (sugar) intakes down ie coke, table sugar, lollies, chocolates.
Fats - try to keep fat intakes down, includes oils, butter, cream, etc.
Do not be to severe on food intake, just keep an eye on what you eat choose high protein/low fat natural foods.
Eat every 3 hours, even a chicken sandwich and glass of skim milk or protein powder to start with. You will find you have more energy and fell much better throughout the day for it.
If you feel tired before you train buy a sports drink, it will help a lot.
Eat soon as you leave the gym, take 2 bananas (or whatever) and eat them on the way home, then cook dinner soon as you get home. Try to have a main meal within an hour after training this too will help a lot.