Does anyone have a simple training regime they could post?

We have added a similar request here:-

http://www.realmuscleforum.com/threads/add-your-online-training-journal-to-the-forum.209594/

 

If you're talking solely lifting, this is my go-to for newbie clients:

Workout A:
4x7 bench press
3x12 dumbbell chest flyes
4x7 barbell rows
3x12 lat pulldowns
4x7 seated dumbbell overhead press
3x12 barbell curls
3x12 skullcrushers

Workout B:
4x7 Squat
3x12 Leg Extensions
4x12 Romanian Deadlifts
3x7 Lying Leg Curls
3x20 Seated Calf Raises
3x20 Cable Crunches
3x20 Lying Leg Raises
3x30-second Planks

Workout C:
3x12 dumbbell bench press
3x12 cable flyes
3x12 dumbbell rows
3x12 lat pulldowns
3x12 front raises
3x12 lateral raises
3x12 dumbbell curls
3x12 tricep pushdowns

Workout D:
3x12 Squats
3x20 Leg Extensions
3x20 Leg Curls
3x20 Standing Calf Raises
3x20 Reverse Crunches
3x30-second Side Planks (each side)

 

Wow - that is brilliant! Many thanks for your help.