reading this from this thread
Dementia vs. Salah BBOY Summit '04 - YouTube
I would start with a basic, consistent and effective compound lift based routine for the first three months. Use exercises such as squats, deadlifts, rows, pull ups, chin ups, bench press and shoulder press in proper form. Start light focusing on form with progressive weight increments for each major lift every week. I wouldn't invest your energy into direct cardio just yet. If a solid four sets of heavy squats for 8 - 15 reps doesn't get your heart pumping hard enough I don't know what will at your stage. After three months, once you achieve some form of basic transformation you should re-evaluate your routine and make adjustments to avoid plateaus, continue progressing and focusing on lagging body parts or lifts. You can start introducing a cardio at this stage among other fine tunes and adjustments to your program. Simple is best at the start.