for attack
* The Blood Pact - 100 Attack Xp
* In Search Of The Myreque - 600 Attack Xp
* Mountain Daughter - 1,000 Attack Xp
* A Fairy Tale Part I - Growing Pains - 2,000 Attack Xp
* In Aid Of The Myreque - 2,000 Attack Xp
* Tai Bwo Wannai Trio - 2,500 Attack Xp
* The Fremennik Trials - 2,812.4 Attack Xp
* Death Plateau - 3,000 Attack Xp
* Underground Pass - 3,000 Attack Xp
* Heroes' Quest - 3,075 Attack Xp
* Vampire Slayer - 4,825 Attack Xp
* TokTz-Ket-Dill - 5,000 Attack Xp
* Tree Gnome Village - 11,450 Attack Xp
* Fight Arena - 12,175 Attack Xp
* Waterfall Quest - 13,750 Attack Xp
* The Grand Tree - 18,400 Attack Xp
adds up to around 85k xp and 48 attack, this is every attack quest
for defence you will want to do
Dragon Slayer - 18,650 Defence Xp
Defender of Varrock - 10,000 Defence Xp
Nature Spirit - 2000 Defence Xp
What Lies Below - 2,000 Defense Xp
The Fremennik Trials - 2,813 Defence Xp
Between a rock... - 5,000 Defence Xp
Heroes' Quest - around 1,500 - 3000 Defence Xp
this adds up to around 43k defence xp or 41 defence.
for filler xp you can do
Olaf's Quest- 12,000 Defense Xp
Elemental Workshop III - 8,500 Defence Xp
which will get you to 45 defence