Basic total body stuff 3 times a week.
This sort of routine might work.
Squats, 2 sets 10 reps.
Lunges, 2 sets 10 reps.
Deadlifts, 2 sets 10 reps.
Dumbell Bench Press, 2 sets 10 reps.
Bent over Dumbell Rows, 2 sets 10 reps.
Dumbell Shrugs, 2 sets 10 reps.
Planks 30 seconds.
You would do this every other day, 3 times a week for around 4-6 weeks, to adjust to the biomechanics of weightlifting.
Go as light as possible on everything to start with, but on big muscle groups double what you use, as you'll be able to take that little bit more on bigger muscles.
Let us know how you get on yeah