Copypasta =D...
A simple and effective routine would be this push/pull/leg:
Monday - Chest/Tri/Delts, 15 sets:
-Flat Bench Press, 3x 10, 8, 6
-Incline Bench Press, 2x 8-10
-Military Press, 3x 8-10
-Lateral Raises, 3x 10-12
-Close-Grip Bench Press, 3x 8-10
-Overhead Tricep Extensions, 1x 8-10
Wednesday - Legs/Abs, 15 sets:
-Squats, 4x 12, 10, 8, 6
-Leg Curls, 3x 8-10
-Calve Raises, 3x 10-12
-Twisting Crunches, 3x ? (You can do any other two ab activities if you want, this is just what I'd feel most comfortable doing)
-Leg Raises, 2x ?
Friday - Back/Bi, 16 sets:
-Deadlifts, 3x 10, 8, 6
-Barbell Rows, 3x 10, 8, 6
-Pull-ups, 3x ?
-Barbell Shrugs, 3x 10-12
-Barbell Curls, 3x 8-10
Some tips:
-Drink 2-3^ litres of water per day. And not in one go of course.
-Keep yourself hydrated before every set.
-Try to eat 5-6 meals per day, each with an equal amount of protein, carbohydrates and fats
(not all equal, just each with a preset % - eg. 30% protein 50% carbs 20% fat is a common macronutrient ratio) and try to eliminate all refined sugars and saturated fats from your diet diet, and go easy on the tuna, no more than 2 cans per day as it could lead to mercury poisoning.
-Stretch and do a very low weight warm-up set before the start of every routine.
-Up the weight as you go along, per set.
-Keep your workout under an hour for a metabolism boost and a sufficient growth hormone release.
-Sleep is your best friend.
