Here's A Basic Weight Training
Program By One Of Our Readers - Jake

Bench Press:

Warm up: 1X10 reps 40% max
Set one: 1X8 reps 60% max
Set two: 1X6 reps 70% max
Set three: 1x3 reps 80% max
Set four: 1x3 reps 80% max

Curls:

Warm up: 1X10 reps 40% max
Set one: 1X10 reps 60% max
Set two: 1X8 reps 70% max
Set three: 1X4 reps 85% max

Dumbbell Lifts (Editors note* I'm assuming dumbbell dead lifts here...):

Warm up: 1X10 reps 20% max
Set one: 1X15 reps 40% max
Set two: 1X8 reps 60% max
Set three: 1X4 reps 80% max

Squats:

Warm up: 1X10 reps 40% max
Set one: 1X10 reps 50% max
Set two: 1X8 reps 70% max
Set three: 1X4 reps 80% max

Situps:

1X25 reps

Incline situps:

1X20 reps

Editors note* - I'm assuming this workout is meant to be done in one session, maybe two times per week.

Workout submitted by: Jake

Exercise illustrations and videos can be seen at this page:

Weight lifting exercises database