Make sure you have a bench that can do flat and incline and a variety of dumbells from 15 on up to about 150 is best.. You can find these pretty cheap used and at discount stores. Your best bet is to go to a gym however. If you live in or near a major metro area and can get to a gym by public transportation it would be worth your time. I live in the city and take the subway on occasion to the gym rather than fighting for parking. I go straight after work. But if you cant in no way here is a workout that you can use at the gym or at home.
Monday
Chest (incline, flat, flyes)
Tris( skull crushers, behind the head dumbell press, weighted bench dips)
Wed
Back (deadlifts, dumbell rows, chins if you can get a chin bar)
Bis ( barbell curls, dumbell curls and preacher curls (if you have a preacher bench)
Thurs
legs (squats, leg extensions and leg curls if you have a bench that has this)
Friday shoulders barbell press, dumbell press, lateral raise, front raise
Basics but the gym would allow you for more variety as eventually your muscles will become to used to what you are doing. Make sure you get 1-1.5 grams of protein per pound of body weight. and plenty of clean calories.
