Welcome to the strenghtening forum. You have come here with questions that need answers. That is good, we all have them and there is an active group here who will only be too happy to give you the info/ideas you need.
For us to help you as best as possible however, we must ask you some questions too. Your age, your exercise background, your current routine, your goals, and if you have any medical conditions.
These questions are essential if you are to get results from any advice you recieve here. What is right for one person, may not be suitable for another.
It may seem a lot of effort, but then, you are asking us to put effort into helping you arent you.
Quid pro quo