Hello

this routine i got it from the twinmuscleworkout

Muscle Building Routine (Beginner)
Chest, Triceps, Shoulders
Military Press (Overhead Shoulder Press) 2 sets 8-12 reps
Flat Bare-bell Bench Press 2 sets 8-12 reps
Captain's Chairs 1 set till failure
Ball Crunches 1 set till failure

Quads, Hamstrings, Calves
Leg Press or Squats 2-3 sets 10-20 reps
Glute Ham Raise 2 sets 10-15 reps
Standing Calf Raises 2-3 sets 25-35 reps

Back & Biceps
Bent Over Rows 2-4 sets 8-12 reps
Pull-ups or Lat Pull-downs 2 sets 8-12 reps
V-Bar Pull-downs 2 sets 8-12 reps

Standing Bare-bell Curls 2 sets 8-12 reps

What's your thoughts?