Program for Beginner

So, you want to pack on some serious mass and carve out those abs? Here's a step-by-step introduction to the iron game that will get you started on the right foot.
Don't expect overnight miracles - building a body takes time, focus and consistency. The good news is that the first 6 months is the time when you will probably make the most dramatic gains.
However, it is important to learn proper form and basic safety rules now to make sure you don't injure yourself down the road when you're pushing heavier weights around. As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

Six Pack Abs

These are five basic exercise for build six pack (Abs)
For male and female

Preacher Curl

Standing barbell curl

Dumbbell Pullover

Parallel Bar Dips

Dumbbell Flys

Bench Press

Bnch Press is an upper body exercise. The person performing the exercise lies on his or her back, lowers a weight to chest level, and then pushes it back up until the arms are straight. The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. The barbell bench press is one of three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding, and other types of lifting fitness training to develop the chest muscles.
The bench press has evolved over the years, from floor, bridge, and belly toss variations to the methods used by bodybuilders and powerlifters today.
At first the strict floor press was the most popular method. In 1899, using a barbell with 19-inch discs (plates),