I understand what you are going through because I went through the same thing when I began bodybuilding over 17 years ago. People always have a tendency to make things more complicated then they really are. But when you put aside all of the hype and get down to the basics you can see that building muscle and getting in shape is not very complex.
Don't get hung up on having the perfect training routine, with the precise number of sets and reps, or following the perfect eating plan, etc. Just get started and do it. You can figure out the details and find ways to improve as you go.
You do not need to have any fancy exercise equipment. In fact you could follow this routine with a basic home gym set up. But if you have the option, I would recommend that you join a commercial gym. In addition to having higher quality exercise equipment to choose from, there is a lot more energy in a commercial gym. And this will help motivate you to stick to your workouts and make improvements.
Workout duration
Approximately 50 Minutes
Frequency
Three times a week – at least one rest day between workouts
Muscles worked
Day one – Chest and abdominals
Day two – Calves, back, abdominals and arms
Day three – Abdominals shoulders and legs
Once you’re comfortable with the resistance and the exercises you ideally should be training to muscle failure on the final reps for best results.
Exercise Sets Reps
Barbell bench press 4 6 - 8
Dumbbell chest flyes 4 6 - 8
Upright rows 4 6 - 8
Leg raises 3 10
Sit ups 3 20
Exercise Sets Reps
Seated pulley rows 4 6 - 8
Barbell rows 4 6 - 8
Sit ups 4 10
Lying tricep extensions (Skull crushers) 3 6 - 8
Barbell bicep curls 3 6 - 8
Calf raises 4 10
Exercise Sets Reps
Hanging leg/knee raises 4 10
Dumbbell shoulder press 4 6 - 8
Squats 3 10
Upright rows 4 6 - 8
Front/thigh leg curls 3 8 - 10
Hamstring curls 3 8 - 10