first post from nolabama

as a noob in the gym you need to develop a routine - whatever that may be - and stick to it -

develop form first and then strength later

i recommend a routine that revolves around core movement's - Google conjugate method- example follows

day one - bench press, incline press, decline press, and various bicep work

day two - military press, shoulder shrugs, tricep work ( imho more is better with triceps)

day three - squat, ham curls , leg extension

day four -dead lift, good morning (if you and your doctor believe you can do them) lat work

day five is an extra day - do more of a problem area or what you like - i work more shoulder and tri - sometimes back

depending on weight gain or loss goals add or subtract cardio accordingly