Training for everybody from beginner to advanced. Firstly prepare your body and let you stay slim and in good shape and then you do different, harder exercises to gaing your mussles.
Start with Day 3 training. It is based on machine exercises. Use light weight, do short brakes and repeat this training four times. Start with 15 reps and on next training do one more until you reach 18.
Day 2 training is based on dumbells exercises to incline your strength. Do from 10 to 14 reps on last training.
Day 1 is training with heavy weight and barabell. It is concentrate only on strength. Do from 5 to 8 reps on last training.
When you finish it start again from Day 3 but you have to incline weights.
This workout attacks your body with different exercises and weights and what more do not let you get boring :-)

FBW x15 - light weight, four trainings - 15, 16, 17, 18 reps
FBW x10 - more complex exercises, 10, 11, 12, 13 reps
FBW x5 - heavy weight, 5, 6, 7, 8 reps per training
Start again with more weights.