You train your muscle groups 2 times a week with at least 1 day rest after 2 workout days. Warm up 2-3 sets. For big muscle groups.15 reps Light weight, 10 reps littel more weight,10 reps even a littel more weight. Than u do u 3 xwork sets. Raise your weights as you reach 10-11 reps on your work sets. Control your breath, concentrate your movement at active and negative part of each exercise. Rest times between 60 -120 seconds. 80 seconds is goed 180 seconds is max. Lower weights shorter rest time. Higher weights longer rest time. 72 hours -120 hours max rest. Between de workouts for the same muscle groups. If you want to spend more time on your workout see workouts , split 2x bodypart a week medium time or split 2x bodypart a week xtreme time Sample workout days. 1 train legs back abs in 50 min 2 train chest shoulders arms abs 3 rest 4 train legs back abs 5 train chest shoulders arms abs 6 rest 7 rest Sample workout days. 1 train legs back abs 2 rest 3 train chest shoulders arms abs 4 rest 5 train legs back abs 6 rest 7 train chest shoulders arms abs 8 rest this workout can be done in 45 minutes