First you need a plan. Work backwards.

You need to make a workout plan
	Percent of MAX	Intensity	Number of Exercises	Repetition	Sets	Rest
Endurance	30-50	Low	8 to 10	12 to 15	2	<30 Seconds
General Strength	50-70	Intermediate	8 to 10	10 to 12	2	< 1 Minuet
Power	70-80	Medium	6 to 8	6 to 10	3	< 1-1.30 Minuets
Body Building	80-90	Sub-Max	6 to 8	4 to 6	3	<1.5-2 Minuets
Maximum	90-100	Max	5 to 6	1 to 3	4	2-5 Minutes
	100-110	Super MAX	5 to 6
~ Abs and calfs Always need 15-20 repetitions