On weight trainning program:

• You've got to know exactly what do you want to achieve in the gym - I see so many people who want to "gain muscle and lose weight" at the same time. You know what? This is impossible, because if your goal is to gain muscle then you'll have to follow a completely different eating and workout plan than you would if you would want to get rid of unwanted body fat.
• Find out how many times per week can you train - In the best case scenario you should lift weights at least three times per week. In order to make your muscles grow you need to constantly put them into a stress condition and this is why it is vital to train at least ______continued.

  Interesting article on weight trainning program:

  The Reason Why Heavy Bodybuilding Workout Sessions Can Lead To Frequent Muscle Injuries
  By Francesco A. Castano
  Many bodybuilders believe that using very heavy weights for their workout sessions will lead to quicker results when compared with a lighter training philosophy, and this theory is correct to a Read more...
  
  More on weight trainning program:

  continued______ once every 72 hours.
• Don't waste your time on useless exercises - I hate to see people who use every exercising machine they can find in the gym. If your goal is to build muscle, then this is probably the worst thing you could do... Forget about modern isolated machines and other crap that was designed for losers and focus on the things that were proven and tested by time. I am talking about old-school free weight exercises like: barbell bench press, barbell squats, bent over barbell rows, dumbbell shoulder press, pull-ups, deadlifts, barbell bicep curls, barbell tricep extensions and dips... These are the exercises that will make your muscles grow.
• Start your workouts from heavy pressing movements - This is kind of related to the exercises you should include into your bodybuilding workout routine, but still you should know that heavy pressing movements trigger the release of anabolic hormones within your body and these hormones make your muscles grow. Make sure you start your workouts from exercises like bench press, squats, shoulder press, deadlifts and etc.

Another decent article on weight trainning program:

Bodybuilding Workout Program - Build Muscle Workout Plan
By Ryan K Lim
Gone are the days when people had all the misconceptions about the effects of gym, many of the metropolitan city inhabitants have found gym as a good way to burn their unwanted Read more...

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