Beginners always make good progress because training is such a new sensation for the body. I would start out by training five times a week, with just a few exercises per body part to start with. Here's how to break up the body:

Monday:           Chest and abs

Tuesday:         Back

Wednesday:      Legs

Thursday:            Shoulders

Friday:              Arms, calves and abs

Increase the volume and the intensity a little each week as you add weight to the exercises. Do 20 to 30 minutes of cardio two or three times a week to start and build on that too. Adidas nz