a work out suggestion:

If you want to gain lean muscle I suggest maximizing reps. Use lighter weights and do as many reps as possible with each muscle. I suggest using light weights and tension bands for this.

For gaining strength and mass I suggest maximizing the weight for each muscle. I mean doing as much weight as possible for 8-10 reps with each muscle worked. Making the last 2-3 reps a struggle.

REMEMBER ALWAYS DO REPS WITH GOOD FORM!!! It is always better and much safer to do as many reps with good form rather than doing as many reps with bad form. I suggest never sacrificing quality for quantity!!! Also always stretch before and after workouts for reducing muscle craps and possible injuring yourself. Try not to take more than 30-45 seconds in between sets!!!