First, a few definitions... repetitions are how many times you do a specific movement, such as one biceps curl, and sets are when you repeat that movement a specific:amount of times, arranging the movement into groups. The amount of sets and repetitions you should do for each set depends on what you’re trying to accomplish. For muscle strength and power you want to do 3 to 7 repetitions per set, at a weight that is quite high but that you can manage to move through your entire range of motion for at least 3 or 4 sets to start and it should be heavy enough so you feel a good burn near the end of your sets. By the end of your last set you should be at or near failure. The weight should be very near the maximum amount that you can move with good form. To gain muscle size, or hypertrophy, you want to pick a weight a little lower, that you can manage to move for 10-12 repetitions per set until near failure at the end of your last set. For anaerobic strength, the weight gets lower yet so you can do 12-16 repetitions per set, and for aerobic strength, lower the weight even more and do 16-30 repetitions per set. Regardless of what you are trying to achieve, start with 3-4 sets and 2 exercises per muscle group. Work your way up to 6-8 sets. When this starts to get easy, increase the weight. For strength training, It is sufficient to work each area of the body 2x/week, with 2 days rest in between, so you may work with upper body on Sunday and Wednesday, core on Monday and Thursday, lower body on Tuesday and Friday, then take Saturday off... or you can work on your entire body all at once, every 2 days. Whatever works with your schedule is fine.
I hope this is of help, and again, if you have any questions or want help with any specific fitness goal, just send me a message and I will be glad to assist.
