Weight Training Programme

Here, for my records and a bored posterity is my current weight training schedule: 16 exercises and the weights assigned to each. Click on images to make larger.

I have two dumbbell-pairs: one set to the full 10kg each; the other pair set to 7.5kg each which can then be reduced (via one pair of locking collars removal) down to 6.5kg.

The remaining weights, not affixed to the bar, (1.25 + 0.5 =1.75kg and not 5kg, as the spreadsheet mistakenly calculates) can be used for the final three exercises (dumbbell sets pictured below).*

Here are the exercises (most of them) - I tend to work through each, in the order above, starting with the heaviest weights and mixing the muscle groups.

Takes about forty minutes. Some cardio to start and end; stretching exercises at the end. Before I hit the weights I do some non-apparatus exercises such as press-ups, ab crunches, locust and plank, boat and leg stretch.

The weights shown are pretty feeble! I'm an ectomorph and very far from the stereotypical lifter. Also not trying for massive muscle gain - it's more about avoiding muscle-mass loss and general task competence.

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* The dumbbell weights are: 2.5kg, 1.25kg and 0.5kg. Each dumbbell bar weighs 1.5kg empty.

So a full configuration is: 1.5 + (2*2.5) + (2*1.25) + (2*0.5) = 1.5 + 5 + 2.5 + 1 = 10kg.