I would suggest getting two sessions with a Personal Trainer. The first to assess your overall fitness and health and take body measurements. The second to have a program designed and implemented to your specific needs. I could give you basic recommendations, but without having known your medical health and fitness history, it would be wrong and dangerous to give you specific guidelines. Fill me in a little more as to your current level of fitness, age, weight, height, nutrition, habits, etc. and I'll give you some advice that I normally charge my clients $50/hour for!