Workout

First of all you should consider following things:

If you are not professional bodybuilder then your goal is probably very common. You want to look better and feel stronger. And honestly it is the best goal ever, because professional sport usually comes with huge health issues. Recreational training is what make people healthier and happier, while professional training is a job and very often athletes sacrifice health in order to get better results. If you have already trained on the gym or at home for few months in a row, then you can start workout right away, but if it is going to be your first time, it would be wise to visit your doctor and see if there are things you should avoid in workouts. For instance, if you have blood pressure problems do not do squats, if you had joint sprained do not train creating lever on it, if you have orthopedic problems you should train mainly deep muscles and avoid increasing dysfunctions. Anyways from time to time it is always good to see a doctor and ensure that everything is fine. Your lifestyle is very important. If your job is demanding physically, then your training should not be too long and too hard, because you will not be able to keep your training routine for long time, because you will become over trained very soon. If it is the case, maybe it is better to workout only on weekends or do quick workouts in the mornings. Basically exercising 3 days a week is optimal for most people. If you can devote more days for training, you will get your results faster, but do not train same part of the body more, than twice a week and have at least one day a week for relax only. Remember that big muscle groups usually need 3 days to regenerate and small muscle groups need 2 days to regenerate, so if you will train too often, instead of building muscles you will burn them and become weaker. Main rule is that, if you loose 1cm in waist and 1kg of weight, that means you lost fat only and protected your muscles well. In the end I want to point the most important thing. Workout will stimulate your body to become stronger, but it will do that only if you provide it proper fuel. You can train hard but if your diet is wrong, it will make it much more difficult to obtain your goals. From the other side if your diet is perfect, but you do not train hard enough, then beside avoiding obesity you will definitely not become strong, because your body will not get enough stimulation.

Divide your body into FA - front arms, BA - back arms, FT - front thighs, BT - back thighs, UB - upper back, LB - lower back, SH - shoulders, AB - abs, CH - chest, CA - calves. So all together we have 10 body parts to develop. Exercises for CA - calves and AB - abs should contain 2 times more reps, than other body parts exercises. Remember that stretching after workout helps to avoid pain and regenerate faster. Do not stretch before workout, because it decreases your muscle strength. Always start your workout with at least 10-15 minutes of warm up, which should include for instance 10 minutes of jogging and 5 minutes of rotations of all joints. Depending on your body structure you should obey different rules:

1) Ectomorph (long limbs, thin structure) -> the target is to grow and reduce metabolism
2) Endomorph (short limbs, wide hips) -> the target is to decrease metabolism and reduce fat
3) Mesomorph (wide shoulders, thin hips) -> the target is to keep motivation

Circuit workout

Circuit is the best type of workout for beginners and for people who did not train for long time. Main goal of this type of training is to learn how to train different muscle groups. Circuit training should last for 2-4 weeks and should contain 3 workouts per week. First workouts should not contain any calves exercises, because running during warm up should be enough. After 2 weeks of training on machines it is good idea to change it and train with free weights. Main rules of this training are:

Examples of circuit training:

Machines:

Free weights:

Stations workout

Stations workout can be the final stage for most people. Main goal of this type of training is to get used to continuous effort of single muscle group. If You want to start more advanced workout types, then You should keep in mind, that stations training should at least last for 2 weeks and should contain 3 workouts per week. You should prefer exercises with free weights over machines as machines do not train deep muscles. However machines provide better muscle isolation which is desired in more advanced training. Main rules of this training are:

Example of stations training: