I like to split this one up as: Chest/Back, Shoulders/Arms and Legs. So the set up will be similar to a push/pull/leg routine. If you can’t do chin ups or pull ups do lat pulldowns. If you can’t do barbell or dumbbell rows do seated cable rows. Examples Chest/Back: Bench 3 x 8-12 Incline DB
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PPL or Push/Pull/Legs Routine. Is simple push days you work all the push muscles ie chest, triceps and shoulders. Pull days are back and biceps — the “pulling” muscles. Leg days are simple you work the legs. Examples 3 Day/Week Note: this is not an optimal routine but may function well enough for a novice.