The initial training plan can be like this: (if you don't know the name of the action, you can look it up in a book or online)

1 3 groups of wide push-ups/each group (chest)

2 narrow push-ups 3 groups limit/each group (triceps)

3 dumbbell prone rowing 3 groups 8- 12/ group (upper back muscles) (just replace the barbell in the picture with dumbbells)

4 dumbbell lift 3 groups 8- 12/ group (biceps)

5 dumbbell side lift 3 groups 8- 12/ group (deltoid)

6 Squatting dumbbells 5 groups 8- 12/ group (thigh muscles)

7 Sit-ups 3 groups limit/each group (abdominal muscles)

8. Prone from both ends 3 groups/limit of each group (lumbodorsal muscles)

This plan is only suitable for three months, and it must be adjusted later to be more effective.