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 work sets. Raise your weights as you reach 10 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. Lower weights shorter rest time. Higher weights longer rest time. 72 hours -120 hours max rest, between de workouts days for the same muscle groups. If you want to spend more time or less on your workout see workouts , split 2x muscle week 20 sets workout or split 2x muscle week 28 sets workout sample workout days. 1 legs back abs 2 chest shoulders arms abs 3 rest 4 legs back abs 5 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 sample sets barbell full squat 3 warmup sets 5 work sets barbell bent over row 2 warmup sets 5 work sets barbell bent over row 2 warmup sets 5 work sets barbell bench press 3 warmup sets 5 worksets barbell schouder pres 1 warmup set 3 work sets all other exercises no warmup sets.