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 Barbell 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.
You would use the smallest dumbell on small muscles and the next one up on larger ones, the same applies to Barbell based exercises, first lowest on small muscles, second lowest on bigger muscles.
For machines, one plate for small muscles, 2 for big ones.
A gym instructor if you have access to a Gym could advise further, as this is a basic outline of a potential way to do things, not something written in stone or gospel