total body work out is for those who have little time to spend in the gym but still wishes to see progress. Don't assume that you won't have to work hard. You will have to train more seriously and stick to your work out plan. Don't believe that training your whole body in one day won't be beneficial. Your strength will increase on a daily basis, and so will your muscle mass.
Bodybuilding workouts are more for professionals, they wish to isolate each body part and train each part on separate days. they train seven days a week if needed. They have these strict diets that they follow to keep in shape.
What you need is a workout where you will train one specific body part for one set of 20 to 25 reps until you have done your whole body.
Your body workout should target mostly the major muscle groups.
You will need at least one hour to complete your full body work out, and it should be no longer than that, one hour or less. The biggest benefit from this type of exercise session is that it will boost your cardiovascular system. You should train only three days per week and take one rest day between each session.
You should chose a weight that isn't too heavy nor too light. You have to make 20 reps per set, and if you can do more that means your weight is to light. Increase the weight on your next session.