*Train each body one time per week.
*Stick with basic free weight compound exercises.
*Train in a 4-6 rep range.
*6-7 total sets for larger body parts (chest, back, legs)
*4-5 total sets for smaller body parts (biceps, triceps)
*Train to achieve overload NOT muscle fatigue.
Remember, there are a number of different Max-OT routines you can follow and all can be effective. Let me reiterate the adherence to the Max-OT principles is more important than the actual arrangement you follow.