Training schedule

[Chesterton]

Hi All

Looking at doing some weight training, but have no idea what to do on what days, when to rest, etc.

Equipment consists of this bench along with barbells, dumbell and various weights.



Looking at doing just upper body, and I also cycle 20-30 miles each day.

Would really appreciate any help with sorting out a training program.

many thanks
Paul

[Boss Man]

Hi Chesterton, good to talk to you.

I'd go for the whole body not just the upper body, but I think we can do something to help you.

Try something like this.

Barbell squats, 2 sets 10 reps

Barbell lunges, 2 sets 10 reps

Deadlifts, 2 sets 10 reps

Bench press, 2 sets 10 reps

Bent over barbell rows, 2 sets 10 reps

Dumbbell shrugs, 2 sets 10 reps

Planks 30-45 seconds

Increase the weight a little every 2 weeks and add 5 seconds to planks each week, until you're able to handle 90 seconds.

[Chesterton]

That's great, thank you.

Would you do two sets of each in turn, or do two 'circuits' of the excercises. Also would this be everyday, or would you recommend one or two days off a week.

At the moment I tend to do a bit if anything each time I go to the garage, with no structure!

many thanks
Paul

[Boss Man]

Do the 2 sets of each exercise back to back.

I neglected to mention, which is not like me, that you would do this routine 3x a week every other day.

[clairelv]

good .thanks .