Go to the "Search" option above and type in Threads Starting With "Rippetoe". You will get a wide range of journals and threads. Read up on them.

To answer your question directly, since you are just beginning out (I presume you have less than 1 year of lifting experience), I would advise you to learn the correct form on the following big compound exercises (note: you cannot use a smith machine for any of these - they must all be done with free weights or barbells. If you do not have free weights we can discuss other possibilities later)

Deep Squat (this means below parallel)
Deadlift
Pull-ups
Glute Ham Raise
Bench Press
Military Press
Front Squat

Once you learn the right form on them, put them together in the form of a program done on 3 days of the week:

Mon
Deep Squat - 3 sets of 5 reps
Glute Ham Raise 4 sets
Bench Press - 3 sets of 5 reps

Wed
Front Squats - 3 sets of 5 reps
Overhead Press 3 sets of 5 reps
Pull-ups - 3 sets to failure

Fri
Deadlifts 3 sets of 3 reps
Bench Press 3 sets of 5 reps
Deep Squats 3 sets of 5 reps

This is just over the top of my head as some general pointers. If you have money to spare, we could recommend some good lifting books which could help you progress and learn the lifts.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.