Simple to complex but should be consistent..

u can ask the PT if there is someone to help u...Proper form of taking weights is much important than number of repetitions and KG measurement.

There are loads of programs and applications available in the internet..google it and download the most sophisticated one based on ur current shape and body type.

By the way "Alf Alf mabrook" for stepping in...Good luck. No matter what happens keep your a's it up.