Start out by doing 3 basic full body workouts per week. Rest at least one day between workouts (e.g. Mon.-Wed.-Fri.).

First warm up for 5 to 10 minutes on a bike, treadmill, or stair climber.

Do three sets of 8-12 repetitions for each of these exercises:

Bench Press
Military (shoulder) Press
Lat Pull Down
Leg Press
Leg Curl

Abdominal Exercise: If you use a machine, do about 12 repetitions for the 3 sets. If you do crunches start out with 3 sets of 25 to 35 repetitions, then gradually start adding extra resistance by holding weight on your chest and decrease the number of repetitions.

This should be an adequate workout for the first 8 to 12 weeks.