One size fits all may work for certain types of clothing, but certainly not for exercise programs. That's why it's important that you find a workout that's right for your specific fitness level, rather than relying on one that's better suited for a world-class athlete.

That said, for the person returning to the gym after a year-long hiatus (or, as stated before, someone who's completely new to lifting weights), try using a combination of free weights and machines. Ideally, try to start with a 60:40 ratio of time with free weights to machines, progressing gradually to nearly all free weights after two months.

Stick with light weight and concentrate on maintaining proper form. Also, resist the temptation to focus on T-shirt muscles and instead target larger muscle groups with compound exercises. Before long, you'll be ready to build to the next level, and by following this approach you'll be doing so with a well-built foundation.

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