Good workout regime for 3 days

Pick movements you like, that are appropriate to your skill level, and that you have access to. The basic movements your body will need will be:

one vertical push
one horizontal push
one vertical pull
one horizontal pull
one hip hinge movement
one leg dominant movement

These will all be "compound" movements in that they will work the most amount of muscle per each one movement (e.g. standing barbell overhead press will hit all three heads of the shoulder girdle, the entire core, the triceps, the upper chest, the upper traps). One movement, many muscles in proximity worked.

Other than this, you may want to prioritize some body part that you feel is weak and/or wanting to make stand out for aesthetic reasons. This is where isolation comes into play. Know what you want to do with that isolation, and what it's for. Don't waste energy, because if you're doing the above lifts correctly, you'll need that energy. Just my .02 cents. You'll likely have people recommend books to you like Starting Strength, 5/3/1. Programs like Madcow, ICF 5x5, etc. You'll first need to figure out WHAT you'll be using/have access to in working your body. Barbells? Dumbbells? Bodyweight calisthenics? Bands? Some mixture of them all? That's your choice, m'friend. Good luck!

 

Personally, I'm moving more and more toward progressive calisthenics. A lot of pull up variations, rows, push up variations, dips, handstand push ups, pistol squats, runner squats, dragon flags, l-sits, v-ups, etc. Pick your implements and do what you believe in!

 

Monday - Chest

Wed - Back

Fri - Legs

Chest will activate your triceps via press/extension. Back will activate biceps via contraction. Legs, well, always work out your legs. They are the powerhouse and constitute more than half of the mass of your body! Once you go thru these routines in time, you can add or change, but do the basics.

Bench, pull ups, rows, squats, quad extensions. You can isolate and get all aesthetic in time. Do your core exercises. If you're just starting out, remember- everyone starts weak. With consistency and healthy diet, you will see results and gains very quickly. Enjoy that soreness, it's one of the best parts of a good workout! There's all sorts of insane, super technical, crazy bulk, or super shredded writeups and shit you can find. The internet is awash with workout programs, regiments, and routines. Start small. Work your way through a week or two of light, yet physically exerting machine cycles. 3 sets, reps of 10-8-6 of increasing weight. Do that for a week or two then try your hand at some freeweights. Again, expect to feel very weak and look like a newborn hatchling trying to walk when you first start benching or doing other exercises.

Everyone is concerned with themselves and their own body in the gym. Do not feel intimated. People look around, but they aren't looking into you, they're simplying comparing themselves to you. Focus on yourself and the reasons why you're there. Be ready for some serious libido increases, too. If you do hard legs... oh my, be prepared!

Don't fuck with deadlight