could any one help a lost newbie out

hello guys newbie here. just looking for some help for a newbie. just joined up the gym to try and get fit and in shape a gain some muscle being a taxi driver certainly puts it strain on your body. i work night shifts 6pm to 4-5am 7 nights a week. just wondered if any one could tell me how many times i should the gym a week as don't want to over work it. what parts of the body i should exercise on what days. how many reps i should do that kind of stuff

would be really great full if any of you guys could give me some advice many thanks

Hey mate. i am pretty new myself but i'll give you some advice that i have picked up.

How often to gym...go as much as you can but i would say 4 or 5 times tops giving you 2 days rest. say do monday and tueaday rest wednesday, go thursday friday and saturday and rest sunday.

Reps...start on a weight that you can comfortably do 8 reps with. take a break for a minute, then repeat this 2 more times giving you a total of 3 x 8 reps. if you are not feeling any/much strain, increase the weight. do this in your first few sessions just to get used to working out and find your thresh hold. Once you have done this, try doing 3 x 8 reps with a weight that leaves your muscles aching and you should only just be able to make the last rep of the 3 sets.

Where to work out...this is more personal to what you want to acheive.most would say try working evenly. so arms, chest, stomach and legs. A good way to get results is to spread ypur workout. so do your biceps, forearms and triceps one day, then work your stomach legs and chest the next.

a few other tips...

Dont work the same mucles all the time. Doing the routine i sugested will get you so far but after a while yhe results will be less noticable. when you get to this point, work one area for a week or so, then do a different area for a week. You need to constabtly change your routine as your body adapt. work different muscles and keep changing the excersices you use as well as increasing weight when needed.

Sorry for the poor spelling and spacing ect i am writting on my mobile. hope this helps.

nathen1990 gives very good advice, i agree with it all