Monday: Chest and Back

Flat Bench press 2x12xwarmup, 10 x 50%, 8x75%, 6-8x100%
Incline bench press (or use dumbbells for variety): 1x12reps, 2x8reps
Dumbbell flyes (either flat or low incline): 3x12 (keep the weight light so you can do a good 12 reps and get a good pump)

Deadlifts: 2 x 12 x warmup, 10 x 50%, 8x75%, 6-8x100%
Bent over barbell rows: 1 x12xwarmup, 10 x 50%, 8x75%, 6-8x100%
One arm dumbbell rows: 2 x 10reps

Wednesday: Legs and Abs
Squats:2x12xwarmup, 10 x 50%, 8x75%, 6-8x100%
Stiff legged Deadlifts 2x12xwarmup, 10 x 50%, 8x75%, 6-8x100%
Standing calf raises 3x50. o these one leg at a time holding a dumbbell.

ABS - what ever you feel comfortable doing.
Crunches x 50
Leg raises x 30

Friday: Shoulders and arms

Barbell presses in front of head 2x12xwarmup, 10 x 50%, 8x75%, 6-8x100%
Dumbbell Side raises 12xwarmup, 2x10reps
Bent over dumbbell raises 3x10reps
Upright rows with the barbell or Shrugs(either with BB or DB's) 10 x 50%, 8x75%, 6-8x100%

Biceps
Barbell curls: 12xwarmup, 10reps, 8reps, 6reps
DB Hammer curls: 10reps, 8 reps
Triceps
Close grip bench press 2x12xwarmup, 10 x 50%, 8x75%, 6-8x100%
Overhead DB extensions: 10reps, 8 reps

The above isn't too different regarding exercises or sets and reps, however, training 4 days a week straight away will stress you out, especially if you do nothave you rfood sorted yet. The above is a starting point and if you feel you can add more sets, reps or exercises then you do it. The best thing about weight training is that it is very personal and only you will know if you are training hard.

Do this for a couple of weeks and see how you feel. Make sure you get your diet right too. On the big exercises: Bench, squat, press and deadlift make sure you work hard and heavy as these are the key exercises to packing on strength and size.

The % means the %of your maximum weight. YOu will probably have to work this out or have someone helping you find where you limits are.

Good luck