And to answer the most common questions about Ripptoe's program:
No you can't remove the deadlift/squat/bench from the program and have it be effective. You can use dumbbells instead of barbells - however for beginners this is not ideal, it will complicate things. No, you don't need to do 100 sets of biceps curls, the bench is more than adequate for building arm strength. You have to eat to put on muscle mass.
When I began working out I did an ad-hoc version of this and it worked great. Lift heavy, not quite to the point of failure with compound lifts and eat well.
Comments
If you're interested in starting a lifting program I would recommend "Starting Strength" by Mark Rippetoe.
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp...
It includes a good starting program for beginners which is built around the deadlift, squat and bench press.
And to answer the most common questions about Ripptoe's program:
No you can't remove the deadlift/squat/bench from the program and have it be effective. You can use dumbbells instead of barbells - however for beginners this is not ideal, it will complicate things. No, you don't need to do 100 sets of biceps curls, the bench is more than adequate for building arm strength. You have to eat to put on muscle mass.
When I began working out I did an ad-hoc version of this and it worked great. Lift heavy, not quite to the point of failure with compound lifts and eat well.