So assuming you have taken onboard the advice over the last few days, I would start to map out your programme out a bit more. Trying to do everything in one session will not work, will be ultra-time consuming and make you extremely tired all of the time, making you quit exercise because it wont fit into your life very well at all!
So I would look at doing weights Monday and Thursday with an all over body programme. Pick 6-8 exercise with one good exercise per body part.
For an average healthy adult male, I would look at giving the following programme a go.
Bench press-3 sets of 8
Upright rows-3 sets of 8
One arm dumbbell rowing-3 sets of 8
Leg press-3 sets of 10
Dips-3 sets of whatever you can do
Tricep pushdowns-3 sets of 8
Curls-3 sets of 8
Aim to improve the weight you use slowly but gradually, and as long as you are eating well, this should be achieved naturally as long as you train regularly and show good commitment levels!
So that would be Monday and Thursday with some sledge hammer work (3 sets of 10) to finish. If you haven’t done some sledge work with tyres before, then you need to change gyms. One lot of flipping tyres over 10 yards and back 10 yards.
So some stretching on the core roller to finish. Again, if you haven’t done some stretching on a roller, then I would strongly question where you are training.
The Monday and Thursday sessions are all about you delivering power in a safe and productive environment.
Your form on each exercise has to be good, you shouldn’t place any strain on your back whatsoever, and you should be shown PROPERLY how to do each exercise properly.
Tuesday and Friday, I would look to do some speed and agility work, and we’ll talk about that tomorrow.
