Here is A Great Exercise Routine, To Get You Started

Let's get you going.
Chest, back, shoulders, quads, hamstrings.... start here.

Chest: Machine bench press or Dumbbell Bench press
Back: Seated Row
SHoulder: Seated Dumbbell press or Machine press
Quads: Personally lunges, but can also look at assisted squats, step ups, split squats, or kneel to stands
Hamstrings: Hamstring curls.

• Rest ~90s or whatever feels right between each set
• sets of 10-12reps - should be hard enough that 10-12 reps is hard and you can barely do 1-2 more reps.
• Start with 1-2 sets per exercise, build to 3.
• ~60minute workout (once you get to 3 sets of each)

If you have time, you can add in smaller muscles like biceps/triceps/lateral delts/rear delts.

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