Day 1: Bi's, Tri's, Forearms
Day 2: Shoulder (Major) Chest (Minor)
Day 3: Upper Back (Major) Bi's (Minor)
Day 4: Off (Cardio if your feeling it)
Day 5: Chest (Major) Tri's (Minor)
Day 6: Legs (Major) Lower Back (Minor)
Day 7: Rest and Recovery
Everyday also consists of no less than a mile on the treadmill whether your walking, sprinting, jogging. Also consists of no less than 20-25 minutes of Abs.
Always stretch prior and afterwards of a workout.
Constantly stay hydrated, because drinking a bunch of water before going to the gym thinking it will help is wrong.
Start small and work your way up, don't let someone else's routine be an example of how to do your's because we all have different physiques.
Prior to going make sure to set your short term goals and long term goals. With short term goals you will fill more accomplished at the end of the week rather than questioning why you aren't ripped up in three visits. Play it smart you'll do fine.
Hope this helps.