Gym Body Basics

A1: Squat or lunge

3 x 8 reps

Hit a lunge or a squat. Start out with a light-ish weight to warm up and slowly get heavier in 2-5 sets. You need to get 3 working sets of 6-10 reps (each side).

B1: Vertical Pull - Chin-ups, cable pull downs

3 x 5-10 reps

Ideally do chin-ups! But if not use a cable machine or something similar for pulling work!

C1: Pushing: Dips, push-ups, dumbbell overhead pressing

3 x 8-10 reps

You have loads of choice here. Do what feels good and try and get a ton of reps.