A well laid out plan is the key to long term success; I can help you with the plan, a simple plan that will get you started, but the determination and work are your responsibility. Here I have laid out a weekly plan for you to follow, so, if you are new to exercising, you can repeat it and build upon it as you see fit, or if you visit the gym you can add it to the routines you already do. Always make sure you don’t overdo it, or do something that brings pain to an old injury. Start off slow, with a long-term goal in mind. You can do it!