Free weights are important to build big or lean muscles. The difference being lean muscle lower weight high reps or big muscles low reps higher weight.
Start with bench press. The builds muscle in pecs and arms. In High School football I benched 300 lbs. This was a big feat being I only weighed 155 lbs. With bench press start 140-175 with reps of eight with four sets. Increase weight each set. End with largest amount. You would have to see what weight to use after doing 1st workout.
The exercise different body parts include:
- Arms-triceps and bi-ceps dips
- legs-squats curls on machine
- Pecs-bench