Diet & Fitness 

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Create a weight training programme

Since you're just starting out, your lifting schedule doesn't have to be very complicated. The kind of ‘split routine’ you allude to is designed to enable intermediate and advanced athletes achieve maximum strength or size gains. Split routines also take more total time because you end up doing more exercises and sets per muscle group. Then, after blasting your chest and back on one day, you need to take more than one day off before training those muscles again to ensure optimal repair and recovery.

Since you’re a beginner, the way to do it is to train your whole body in one session, with a circuit of exercises that includes all the major muscle groups.
Because you're just starting to lift, you'll get stronger no matter how you train. Touching on all muscle groups in one session will lessen the chance of doing too much for one particular body part. At the same time, you will have initiated the repair and growth cycle for all your major muscle groups. A full body circuit routine is best for overall general conditioning, and it leaves some days during the week to devote to pure cardiovascular conditioning, which is of paramount importance.

Train larger muscles before smaller muscles. Start by working your legs. Do a 10 to 20 minute warm-up on a bike, stepper or treadmill, then if you go to a gym that has machines, move on to leg extensions, leg curls and leg presses. If you're working out at home or somewhere without machines, hold dumbbells in your hands and do squats and lunges. Don't try squatting with a bar across your shoulders unless you have proper instruction and someone monitoring you.

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