Incorporate activity into your daily routine. If you want to build muscle or strength, you'll do fewer sets and repetitions with a heavier weight. You'll also need to rest enough in between. Try to do 3 to 5 sets of each exercise.
Within each set, aim to do 3 to 12 repetitions. Choose a weight that you can complete this with, but that challenges you enough that you probably can't do much more. It's okay to test the quantity and increase or decrease it by half if necessary. I've been lifting weights for more than 15 years and I can honestly say that I don't like rotating workouts every week, since I've never seen results with more frequent workouts anyway.
If you're not recovering from your workouts well enough to tackle the next workout with intensity and focus, it's likely that you've intensified the challenge too soon.
