Hi Dinny ? Finally!
Pounds to lift: Begin with whatever weight allows you to only do the below number of repetitions, before being unable to continue. Then when it gets easier, use a heavier weight. It?s okay to keep with one weight for months, though you might work up quickly in some exercises.
There should be two different kinds of exercises for every major muscle, and takes me just over an hour to do it all. If you do them quickly, going from exercise to exercise, you will get a cardio workout as well so it's kind of like 2 in one - a real time-saver so you're only at the gym once or twice a week.
Exercise (sets)[repetitions]:
CHEST AND BACK:
Chest Press (3-4)[8-12]; Row Machine (3-4)[8-12]; Swiss Ball Push-Ups (2-3)[as many as you can do]; Chin-Up Bar ? holding chin-up position (2)[for as many seconds as you can];
CORE AND BALANCE:
Core Raises ? plank position, alternating R leg & L arm up, & then switching to other leg/arm up(2-4)[10 seconds each]
YOGA: Crow position (2)[10 seconds]; Backbend (1)[as long as you can]; plough position (1)[long enough to stretch out after backbend]; updog/downdog(1+); standing splits, airplane & half-moon (1 each side)[just flowing through them as needed]
LEGS:
Walking lunges (2)[12-15]; Stiff-legged deadlifts with dumbbells (2)[8-10]; Abductor (2)[8-12]; Adductor (2)[8-12]; Lying hamstring curl with Swiss ball ? lying on back, feet on ball, pulling ball toward your body & then away (2)[10-15]; Single-leg squat, bodyweight (2)[5-10] OR Leg Extension Machine (2)[8-12]; Donkey Calf machine (2)[15-25]
STOMACH:
Crunches on Swiss ball (2)[40+] OR Swiss ball stomach tucks - in pushup position, rest calves or feet on top of ball & bring knees to chest, then back out (2)[10]; Weight ball obliques ? holding weight ball, making an arc with it to either side of your body while legs are lifted off the ground (2)[20-30] OR Oblique twists with weight ball ? in pushup position, squeeze ball between feet ? then rock one foot toward the ground, then the other, count of 10 (2)[10]
ARMS AND SHOULDERS:
Forward dumbell raises (2)[8-12]; Side dumbell raises (2)[8-12]; Dumbell overhead press (3)[8-12]; Dumbell bicep curls (2)[8-12]; cable machine (bicep) curls (2)[12-15]; cable machine (tricep) pull-downs (2)[12-15]; tricep dips - with bodyweight (2)[8-12]