Sort me out a routine

[tang0]

I bought some weights and a decline bench the other day, and want to get things into some sort of routine.

I don't want to become massive body builder but would like to gain more muscle and tone up.

Can someone suggest some examples of excersises for say a 4 day a week plan, because im not sure exactly what i should be doing.

And ive read the sticky

thanks

 

[DanH84]

what kind of weights?

Can the bench be put flat?

Simple exercises would be

Squats
Benchpress
Barbell or Dumbell Rows
Deadlift
Crunches (weighted)

Full body workout 3/4 times a week do 2 warm up sets per exercise then go heavy for 3 sets with a rep range of 6-8.

 

[tang0]

sorry i should have explained, i have a bench that goes down at an angle, and max 20kg dumbells