Here's one:
10sets of 3 lifting plan
4 routines either cycled in a Monday, Wednesday, Friday plan or a 1 day on,
1 day off cycle, depending on if you want to work 3 or 4 days a week.
Routine 1 (chest emphasis):
BB Bench 10 sets of 3 reps
DB incline bench 3 sets of 12,10,8 reps
90-degree flyes 3 sets total. 12 reps, 10 reps, 8 reps
Dips 3 sets of 12 reps add weight as needed
Lying triceps extensions 3 sets total. 12 reps, 10 reps, 8 reps
Routine 2 (Back emphasis):
Deadlift 10 sets of 3 reps
Bent over BB rows 10 sets of 3 reps
Pull-ups (wide grip or v-bar) 3 sets of 5-10 reps add weight as needed
Curls (EZ or straight bar) 3 sets total. 12 reps, 10 reps, 8 reps
Reverse grip preacher bench curls 3 sets total. 12 reps, 10 reps, 8 reps
supersetted with
Abs (for the obliques, your choice) 3 sets of 12 reps
Routine 3 (shoulder emphasis):
Clean and Push Press 10 sets of 3 reps
Standing Lateral DB raises 3 sets total. 12 reps, 10 reps, 8 reps
DB bench press 3 sets total. 12 reps, 10 reps, 8 reps
Close grip bench press 3 sets total. 12 reps, 10 reps, 8 reps
Triceps Pushdowns or Skull Crushers 3 sets total. 12 reps, 10 reps, 8 reps
Routine 4 (Leg emphasis):
Squat 10 sets of 3 reps
Straight Leg Deadlift 3 sets total. 12 reps, 10 reps, 8 reps
Bent over BB rows 10 sets of 3 reps
or
Pull-ups (wide grip or v-bar) 3 sets of 5-10 reps ( your choice, can be
rotated each session)
Preacher curl 3 sets total. 12 reps, 10 reps, 8 reps
Incline DB curls 3 sets total. 12 reps, 10 reps, 8 reps
supersetted with
Abs (for the middle abs, your choice of exercise) 3 sets of 12 reps
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here's another:
To start off; the first two weeks perform 12-15 reps on all exercises, then two weeks of 10-12 reps, then 8-10 reps, to 6-8 reps then four weeks of 4-6 reps. All warmups are a 10, 3, 1 rep scheme. You may need to add more singles as the weight goes up (or if you already have a suitable warm up, use it). Do a maximum of 6 sets per muscle group (except for a couple). After the four weeks of 4-6 reps, take a week off to completely recuperate the muscles.
Now the days go like this:
Day 1...................Arms
#1 DB hammer curls (5 sets; 3 warm up sets and then 2 working sets)
#2 Seated DB tricep press (same as above)
#3 BB (or ez bar) curls (2 sets)
#4 skull crushers (2 sets)
#5 alt DB curls (2 sets)
#6 reverse grip cable press downs (2 sets)
Day 2..................Legs/Abs (this is the only day that you will do 4-6 reps on the whole routine)
#1 DL (6+ sets with 3 working sets. Depends on how many warm up sets you need here,
but 3 will do until you get into the heavier weights then you will need more)
#2 BB hack squats (3 sets)
#3 Leg press (2 sets)
#4 Leg press calves (2 to 3 sets)
#5 one leg calf raise (2 sets)
#6 some sort of weighted ab exercise (3 sets of 8-10 reps)
NOTE: Now if you plan on doing squats instead of BB hack squats, do one of
two things: 1) alternate heavy squats and the deads each week [I.O.W. Heavy
squats one week then light DL then the other week light squats then heavy
DL] or 2) go light on the squats before the heavy DL each week.
Day 3..............Chest/Delts
#1 BB bench (5 sets; 3 warm up and 2 working sets)
#2 Incline BB (or DB) bench (2 sets)
#3 Decline BB bench (2 sets)
#4 seated DB Military press (2 sets)
#5 side lateral raises (2 sets)
#6 bent over side lateral raises (2 sets)
Day 4....................Back/Traps
#1 pullups (3 sets used for warm ups only)
#2 cable pull down (3 sets)
#3 BB rows (3 sets)
#4 cable rows (2 sets)
#5 BB shrugs (4 sets)
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here's a link for more for size:
http://www.davedraper.com/workout-routines.html
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here's a link for some for strength:
http://www.weightliftingdiscussion.com/routines.html
As i said, in a previously post, my english suck bigtime, and ì`m having problems to understand this; "squat and your arms will grow".. Now, I`ve been looking for this "squat"-thing, and as far as i can tell, it`s an exercise for legs and back? So how the heck are my arms supposed to grow if so? I`m really new to all this training-stuff, but a man`s gotta do what he`s gotta do, so i figured "what the hell, i can`t stay this skinny for the rest of my life".. However, if someone could post a workout-program for a newcomer, that would be SO much appreciated.. AND, don`t just say "squat", and think i understand 
