If you Google about it you can find your information easily.
Basics to complete:
- all F2P quests that don’t give Defence, there is no reason not to.
Follow the osrs Optimal Quest Guide on the wiki without doing quests for Defence.
Keep your main focus on Mith gloves, Bear Helm, 70 range for D’hide, Fight Arena quest, gnome stronghold, horror from the deep, grand tree, Monkey Madness, Desert Treasure, getting the required construction levels for maxing the POH best you can..
Some things to start