Ideal Rep Range 5-15 reps

Compound 5 -10 reps

Isolation 10-15 reps
Abs 15-20 reps
Every 4-7 days 40-100 reps Improve as time goes by
2-4 mins rest major exercises
1-1.5 mins rest abs/calves
3x/week 30-45 mins walk

Major muscles Push

Pull
Legs
Except Abs/Calves

Chest,shoulders, triceps
Back, Biceps
Quads, hamstrings, calves, abdominals
Increase no. reps
Adding sets
Decrease rest periods