I do free weights and cardio in the form of krav maga and HIIT.
Monday: Squats and OHP, abs, HIIT.
Tuesday: Krav maga
Wednesday: Barbell rows and accessory lifts (dumbbell bench, curls (bicep and tricep), etc), abs, HIIT
Thursday: Rest day (maybe a bit of cardio if I am up for it)
Friday (my favourite day!!): Deadlifts (love these SO much) and bench press! Abs, and HIIT.
Weekend I might go for a walk with the SO.
It also helps that I walk a LOT in London, to get to uni etc. So it all adds up 🙂
Free weights are amazing. But if you want to do them, LEARN GOOD FORM. I cannot emphasise this enough. Because otherwise you risk serious injury. And these can be horrible. My FI taught me (he was a world champion powerlifter in his age category who held a world record). I’ve been doing it on and off for a year but past 3 months I’ve really knuckled down and am getting it done. Made some awesome friends in the gym too, hardly see any women though.
Also do NOT use the smith machine for squats. The form and technique is completely different. No fitness model/bodybuilder/powerlifter/anyone who knows what they’re doing uses that. Machines are for the most part a no-no, unless they are of the Hammer Strength brand (a proper bodybuilding brand). Compound exercises are your friend, once you have those hammered down then it would be good to think about accessory stuff (like dumbbell things etc). Also forget all those ‘light reps/low volume’ rubbish, you want to aim for heavy weights and keep progressing each session. That’s the best method for hypertrophy.
Good regimes to start off with = Starting strength, or Stronglifts 5×5.
Get that protein in, I aim to get about 100g-120g a day. Don’t be scared of food, you won’t build muscle if you don’t eat, it’s as simple as that. Eat big, lift big or go home is my motto!