day 1- chest, triceps day 2back ,biceps 3-shoulders ,traps 4- legs Fit abs in maybe 1 or 2 days depending on how they feel. I would do about 8-10 reps to get good strength and build. And do about 10-12 sets on the big muscles like back,shoulders,legs,chest, Small groups like bi's and tri's do about 6. Do you have alot of fat to loose?