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Chiropractic adjustment will help. Contrast Fomentation (Hot and Cold).

You need to regulate your exercises that can be done by slowly increasing the sets from 1 set of 10 repitations from 2 sets, that will slow down the loading on your muscles. Next you need to start yoir gym routine with 10 to 15 mins of warm up, followed by aerobic exercises that includes cycling or slow running, then followed by weight lifts (aerobic exercises help in relaxing and waming up your body and this decreasing chances of sorenes when you are doing weight training) followed by 10 mins cool down

Greetings, there are only 2 reasons for which you will have soreness, one - no adequate rest for body to recover,  second - poor exercise technique or poor muscle activation or overactive muscles.

Take rest in between your session.. Start deep breathing exercise Take adequate fluid Start stretching before and after session If you still getting soreness thn apply ice over the sore area atleast for 15 min