Take a picture of one of the DAILY WORKOUTS (below) on your phone NOW so you can follow the plan at the gym TOMORROW.
You pick how many sets & reps based on what challenges you. Lift heavy. Go until fatigue (not a set number that will hold you back).
If you are unsure of what the exercise I listed is, a great resource is Bodybuilding.com’s Exercise Library. So you can look it up there!