Answers:
You're going to draw from hugely different opinion on this. I can individual speak from personal experience, the research I've done, and what works for my clients. If you're young at heart (but at lowest 17-18), within honourable form, and own no physical limitations, try the following:
Three times a week (on non-consecutive days -- approaching M/W/F):
Squats, 3 sets of 15
Stiff-Legged Deadlifts, 3 sets of 15
Bench Press, 3 sets of 10
Bent Rows or Chinups, 3 sets of 10
Military Press, 2 sets of 12
Crunches, 3 sets of 15 - 20
These do not count warmups (like 2 - 3 for each).
Pick a offensive immensity to start out beside (not TOO hard). Try to make the addition of a moment or two weightiness to the fishing rod every other workout (small increments approaching 2 1/2 to 5 lbs) to build strength.
Have someone qualified show you how to do adjectives of these, if not you'll simply bring injured. These exercises are adjectives you'll ever stipulation to put on profoundly of bulk (provided that you are drinking enough). Good luck.