I’d recommend doing the basic for push; Bench press, Squat, Overhead press, tricep push-downs, push-ups
For pull; deadlift, bent over rows, pull ups, bicep curls, abs
Another important factor; set goals for yourself. For your diet and your lift. Start with the big goal in mind, how you want to weigh at the end and how much heavier you want to lift per exercise. Then break that down into mini goals you can accomplish per week or per month. It’s easier to smash mini goals than to conquer the giant one head on
I sit down and decide why in the hell do I want to put the effort into working out? It takes time, I have to stick to sensible eating, I don’t always meet the expectations I set for myself within the timeline I want to make changes and I get pretty pissed off when life gets in the way….illness, work, children, my job, someone dies and all the other crap that happens….and it happens a lot…I stay motivated because I remind myself that working out is the only thing that makes me feel like I have any power. I don’t have power over much, but I can pick up a weight or do a routine, ride a bike, hike in the hills and I feel like I am in my body and in my mind all at once. It ties the scattered pieces of life into an act of wholeness. It is a lot like having sex with someone you love. In fact it is an act of love toward yourself. When working out gets to that place, its totally worth the effort.