For a beginner..Golden 5..5x5 routine
Deadlift
Pull ups
squat
Bench press
Shoulder press
At 5 sets for 5-8 reps an exercise starting out
This is probly the simplest old school method for good easy results
..find a buddy to spot and do a good 3 rep max out then id start my sets on a 30-40% scale down from your max.
Id also recommend a tdee calculator to find your macronutrients ad put yourself in about a 500 calorie deficit starting out..
Cardio is good for you..but dont over do it or you will effect your overall recovery..I recommend a brisk 3mph walk on the treadmill for 35-45 min
Your diet is the most important thing so you really need to re evaluate your eating situation and get 8 hours of sleep every night and drink plenty of water..when im goin hard at it i try to maintain 100oz a day. Im out of routine bad cause this baby has flipped me an my wife’s schedule upside down but i love it…consistency is the key to any exercise regiment… and rest. You can move on to more advanced plans someday..but what i gave you above..has turned men into monsters..i know thats not what you want..but if you will commit and eat right you can change your life…