[SoLiDUS]

If you can still find it, there's a nice Push-up/Sit-up/Chin-up/Cardiovascular work-out called the Pre-BUD training: it starts off really easy but gets hard fast. If you can get through this and reach level 3 (if I recall correctly), you'll be one tough fucker.

As for weights, it all depends on what your goal is. Generally, you can get away with doing 3 sets of moderately heavy weights for 8-10 reps. You want to combine a major pushing/pulling muscle with minor pulling/pushing muscles: it's important you not combine too many of the same kind in one day. You could, for example, do biceps (a pulling muscle) with your pectorals (pushing muscle).