If you don’t know what workout plan to stick with let me recommend you one of the most optimal one’s there is which is Push,Pull,Legs.
Push will target shoulders, triceps and chest.
Pull will target the back and biceps.
Legs will target the legs, of course.
This workout plan will allow you to target each muscle group with just going to the gym 3 times a week!
If you don't know which exercises to do go to the 'Tutorials' tab and click the link below to select a couple exercises that target the muscles that were previously mentioned. We would recommend you choose 2 exercises for each muscle.