day 1: triceps, chest, shoulders
day 2: back, legs, biceps
day 3: rest
then repeat
for each muscle group, (for example legs), i would do 3 exercises with 3 sets of 8-10 (for example, leg extentions, curls, and squats, making that 12 total sets)
1)what are your goals,ask yourself what do you want to acheive?
2)How will you know when you have reached your goal?,e.g I can now bench 250 pounds next year I want to be able to bench 275 etc.