No one starts building a house without a solid set of plans. Similarly when we approach building our body, it is important that we take a systematic approach. Exercising just to make you tired (fatigued) won't create the desired adapations that you've been seeking. I'd like to share some exercises and tips that might help you!
Load: The amount of weight assigned to an exercise set
Repetition: An exercise repeated a specified number of times
Set: A group of repetitions sequentially performed (NSCA)
Superset: Sequentially performing two exercises that stress two opposing
Compound set: Sequentially performing two different exercises for the
same muscle group
CDC Physical Activity Guidelines for adults (last updated in 2008)
At minimum: 150 minutes of moderate exercise per week, with muscle strengthening exercise targeting every major muscle group 2 times per week.