it would be a good idea to watch the video
@dylangemelli just gave you because it has a good way of telling you what to do
i like bigger cycles but not when you are new to this
i have seen a lot of the boys get screwed up pretty good using too much too fast
Check out
@Finestgears when you are ready to get started to get everything you need
also, on the training you asked on
you should get yourself workin out a good 5 days a week to get that muscle building and to hit all the body parts enough mannnn
you aint gettin those gainzzzzz in just 3 days a week, kinda weak there mannn