<p>Here's the workout I recommend to you:
Lower body:
Squats - 3 x 10
Lunges - 3 x 8
calf raises - 3 x 20</p>
<p>Upper body:
bench press - 3 x 10
rows - 3 x 10
curls - 3 x 8</p>
<p>do 3 warm up sets consisting of the first exercise. Do the lower and upper body workouts on separate days.</p>