Do 1 warmup set and then 3 sets of 8-12 repetitions for each exercise. You should try to increase weights/resistance with each set. For example, your first set might be 8 lbs of 12 reps. Your 2nd set might be 10 lbs of 10 reps and your third set might be 12 lbs of 8 reps. If you can easily complete 12-15 repetitions, you should increase the weight. Click on the link for instructions for each exercise.