Well I do a weightlifting work something like this:
Day 1: Biceps and Back- bicep curls, rows, preacher curls, any sort of curl basically.
Day 2: Chest and Triceps- bench, tricep dip (best thing for lower chest and tricep size!), tricep press down, incline bench, push-ups.
Day 3: Off day. Always take an off day to help muscles recover.
Day 4: Shoulders: Barbell behind neck press, Military press, upright rows, and cable lateral raise.
Day 5: Legs: I hate this day the most, Leg Press, Squats, Leg extensions, and lunges.
Do each exercise for 3 sets of 10 reps. Weight is something you decide, do not try and be superman at first, start out slow and work your way up, you do not want to hurt yourself.
After this Just start over again.
This is for building muscle I use before and after every workout Whey Protein Supplement and just eat my face off, I weighed 130lbs before this and in three months gained 15lbs. (no not enhanced in any way.) Anyone can do this, just need the motivation to do so!
( I claim no responsibility if you hurt yourself doing this exercise, always use a spotter to avoid injury.)