You should not start from a program for advanced bodybuilders. Begin from basic exercises such as squats, presses, chin-ups and curls. Use weights you can complete 12-15 reps with. Train not more than 3 times a week and your workout should not be longer than one hour. Eat 5-6 meals per day. Sleep at least 8 hours. Here is a simple split:

Monday: squats - 2 set of 15 reps; bench press - 2 x 12; chin-ups - 2 x max; barbell curls - 2 x 12; crunches - 3 x max.

Thursday: military press - 2 x 15; cable pressdowns - 2 x 15, barbell shrugs - 2 x 15; reverse crunches - 3 x max.