to build muscle all you need is one good set at high intensity (go to failure). Basically one set of each muscle group until you cant go anymore. The trick here is to pick a weight that you can do at least 8 reps but no more than 12. Do the reps slow and controlled (roughly 2-3 seconds up and 2-3 seconds down with contraction/flex at peak). The trick after that is how many days to rest. Everyone repairs at a different rate and you need to figure out your own repair rate. Mine is 48 hours. So if I do chest and tris on Monday I am good to do it again on Wednesday. Working out a muscle too soon can have a negative effect on grown just as much as waiting too long to hit that muscle again. I know people that have great success of doing one exercise of each major muscle group all is one day (making sure to do each exercise to failure 8-12 reps). Then doing that workout again after the body has recovered (for me 48hours)... Hope this helps!!