I would be inclined to move Thursday in to Friday primarily due to the two lower back sessions. Although there is a day between I normally find that's when the DOMS are the worst.

I would also take Wednesday off completely as a rest day to avoid exhaustion mid week.

Glaring lack of rest days

I would but biceps in with back too. Most compound back exercises work the biceps. Where chest/shoulder exercises work the triceps.

I only do two days a week now, Tuesday and Thursday, all based on push/pull exercises - chest/shoulders/triceps are push. Back/biceps are pull.

I do lower legs on a back day, have stopped doing legs for the moment as it interferes with the training I'm now doing for a triathlon. When I did it was on a Mon/Wed/Fri split with legs on a Monday or Wednesday.

I would be inclined to move Thursday in to Friday primarily due to the two lower back sessions.

oops, its supposed to be hamstring not lower back on the Tuesday

I would also take Wednesday off completely as a rest day to avoid exhaustion mid week.

Glaring lack of rest days

i was thinking about taking up swimming this year but cannot for the life of me imagine how i could feasibly squeeze it in

its the commute that adds up

I think that would be too much volume for me, if you are putting in proper effort in the gym. YMMV (depends on your recovery ability). You are 20 right?

My advice would be make sure you’re eating enough! That’s a hell of a lot of exercise, more than manageable but would build up to it, unless you’re already doing some of it.

I tend to not bother doing arms that much, as they get a workout from everything, and I have no interest in having useless, massive biceps. Tri’s are like 70% of the arm muscle apparently anyway.

Certainly whack deadlifts in there. It’s difficult to tell exactly without knowing what specific exercises you’re doing, as well as weights and reps.

You are 20 right?

Daily jab of HGH and Testosterone and you'll find it all way too easy...

Well you could ditch the idea of targeting specific areas of the body on separate days and do full body workouts. That way if you miss a day it's not so much of a big deal. I'd also be doing stretches and mobility exercises every workout.

Oh and I'd add deadlifts in there too.

Edit no need to do specific "cardio" sessions either. Of course you should ride your bike, go for a run as much as you want but a good weights session will provide it's own cardio workout.

OP - honest questions...

why are you weight training? As without a Why it's very hard to give a How.

What kit have you got access to?

Pre-existing injuries?

Could you drive the day after "leg day"?

Edit no need to do specific "cardio" sessions either. Of course you should ride your bike, go for a run as much as you want but a good weights session will provide it's own cardio workout.

That's a very misleading statement. It would depend greatly on how the OP is lifting the weights and its effect on the heart rate over a period of time. If he's doing circuits then fair enough but if it's heavy resistance training then I don't think it would provide the same cardio workout as a bike or run as the heart rate just won't get up to the correct zones for long enough.

Not the same as a bike ride, but it will provide a work out similar to that of a circuits session. Looking at the last session I did my HR was between 100 and 150 for the session and that was with heavy (for me) weights.

I does depend on what the desired outcome is I just wouldn't add "cardio" into a gym routine, I think of bike riding more a play than exercise.

Edit for the mobile!!!!

If you are aiming for hypertrophy you are going to have to pack a crap load of calories into your diet compensate for all the cardio you are doing, cardio at that level will severely impede muscle growth.

If you are training for strength (which I guess is what you are aiming for), 3 sessions a week focusing on the compound lifts and moves, bench press (and its variations), deadlift, squat, pull ups and a weighted row of some description eg bent over row.

For example

[b]Monday (International chest day)[/b]

Dumbell press (flat)
Incline barbell press
Dips (start of with body weight and progress to weighted using a dip belt etc.)

[b]Wednesday[/b]

Squats
Romanian Deadflft
Calf raises (if you need)

[b]Friday[/b]

Pull ups (start with bodyweight then progress to weighted)
Deadlift
Bent over rows

Monday will take care of your triceps, Friday will take care of your biceps.

For strength do 5 sets of 5 reps at a weight of around bugger me that's bastard heavy.

Keep your sessions to no longer than 40 to 50 mins.

Food:
If you're lifting weights to get stronger / increase mass you're gonna have to eat a helluva lot of chickens and eggs to create excess calorie intake, especially with your cycling on top of it.

No ones mentioned food.

First paragraph of my post. 8)

Ninja edit now complete 😉

No ones mentioned food.

No ones mentioned sleep either. 8 hours minimum, more is better.

Looking at the above and assuming the OP is looking for improved body composition, increased strength and genral gainz in awesomeness you could go one of two ways.
Either do bog standard linear progression on big lifts as suggested by KINGTUT or actually pay for programming. Yes I said pay for programming.
I'd recommend a programs called Grindstone or JohnnieWOD.
http://powerathletehq.com/grindstone/
http://johnniewod.com/ https://www.instagram.com/johnniewod/
I think Grindstone will work nicely because it's flexible.
JohnnieWOD requires a little more commitment.

I have used Power Athlete programming (Jackhammer, Crossfit Football and JohnnieWOD) and it's really impressive and if followed properly will give great results.

"Food:
1 – What to eat?
2 – How much to eat?
3 – When to eat?
4 – Tricks of the Trade
What to eat?
Protein is a vital part of the diet and will up the focal point of many meals. The bulk of our proteins are animal based, and we have a simple way to classify them.
“If it runs, swims or flies it is good to eat. If it has a mother, a face or soul then it is on the list.”
This will include meat, fish, fowl, seafood, eggs and dairy.
I always recommend these foods come from grass-fed, cage-free, wild caught sources. While we can argue health benefits, I believe in supporting locally raised food.
Eggs have long been since considered taboo and people have thought to regulate the consumption of eggs. If you have some form of autoimmune issues, then I would limit and avoid eggs as they can exasperate the condition.
Dairy needs to be separated into two parts: fresh and fermented. Fresh dairy refers to milk. And when I refer to milk, I mean whole milk. Milk is an amazing product as it is the sustenance a mother mammal feeds a baby mammal in the first period of its life.
Will drinking whole milk help you grow big and strong?
Yes.
Fermented dairy refers to cheese, yogurt, kefir, Greek yogurt, sour cream and buttermilk. The fermentation process blunts the lactose and individuals who consume fermented dairy will not have the same insulin response as when drinking fresh dairy. Basically, getting the calories, protein and fat minus the big insulin spike. Another plus for fermented dairy is they contact probiotics that increase gut health.
Will eating full fat Greek yogurt and cheese help you grow big and strong?
Oh ya.
The carbohydrate is the misunderstood bastard child in today's world. With the influx of low carbohydrate diets we have lost sight of consuming carbohydrates. While I do not eat a carb heavy diet by American standards, I do eat a decent amount of carbohydrates, as putting on the bulk will demand it.
The bulk of the carbohydrates recommended here are coming from roots, tubers, vegetables and fruit. Roots and tubers include carrots, radish, yucca, yams, sweet potato, turnips, garlic, onion and shallots and any exotic you can find at your local market.
What about rice and oats as a source of carbohydrates?
I can recommend gluten-free steel cut oats and simple white rice cooked in a rice steamer, as long as they are tolerated.
Leaving the best for last - Fat. We need fat in our diet for a few reasons; first it allows us to stay satiated longer as fat takes longer to digest. Second, we need saturated fat for a healthy androgen profile. Third, we can consume more calories per ounce from fat than any other macronutrient. And if the name of the game is calories consumption, then fat is our best friend as the 9 calories per gram compared to 4 for carbohydrates and protein.
Which type of fats should I consume?
We should get all of our fats from saturated and monounsaturated fat sources."
http://powerathletehq.com/2016/11/29/bulking-revisted/

At 100kg, I go for 250g of protein per day, and 4000 cals. Carbs and Fat grams bounce around depending on plans for the day.

I've paid a personal trainer. Had my first session today on arms. Struggled to lift my fingers to the keyboard after lunch...

Some great info there BillOddie, cheers

Thank you all this has given me loads to think about and appreciate its all trail and error to some degree, the main reason i asked the question here is because cycling is my key sport but its at odds with the hypertrophy/strength training

to answer a few of the questions;

[b]What am i lifting for ?[/b]
a better body composition..so some hypertrophy and additional strength as a by product..gaining what i can despite the cardio i do. the reason being i have lost 11 kg in the past year, im now 65kg at 5ft 6 my legs are fine due to the cycling but my upper body looks like a stick man and i would like to balance things out.

[b]You are 20 right?[/b]
37 😯

[b]Rest ?[/b]
i have a sedentary desk job and can generally get 8/9hrs a night

Nutrition
thanks for the pointers (cheers bill), i generally eat good food not crap, though its not very varied (which does not bother me i like routine) typical day is
0500 Pre commute ... banana
0630 Gym
0730 Protein shake with milk and a boiled egg
1000 Boiled egg / piece of fruit
1200 Boiled egg or chicken salad
1500 Boiled egg / piece of fruit
1700 after commute.... chicken breast (or other meat/fish), veg, potato
2030 stretch and bed
* if i cycle/run in an evening i will also have supper

[b]What kit have you got access to?[/b]
its a basic 10x10 gym at work:
Dumbbells up to 25kg
Bench, rack, bars and weights up to 250kg
Cable machine (lat pull down, row)

[b]Pre-existing injuries?[/b]
nothing that really bothers me but i do suffer bad patella tendinitis on my left knee when i up the cycling (i mean when im doing back to back 100 mile days or big mtb days) i would obviously back off on leg days when this happens.

the only other thing is my squat is off to one side, im not sure why and i cant seem to correct it (i have been stretching), i assume its something to do with my left knee or a hip imbalance. it does effect what i can squat as im working one leg more than the other so i always do dumbbell lunges to help balance things out.

[b]Could you drive the day after "leg day"?[/b]
i can drive, i can cycle but stairs are an issue 🙂

[b]i have a question about bi's and tri's[/b] ... some are saying they will get trained with other exercises others are saying combine with complementary push/pull exercises, but i have been told to do them with non related exercise so i can hit them fresh. (my arms have gone so thin i mentally feel i need to focus on then)

Any pressing movement your triceps will get worked.
Any pulling movement your biceps will get worked.

Keep in mind that your muscles grow when you recove. Hitting the same muscle 3 times a week does not allow for sufficient recovery.

I would also suggest you need to A LOT more.

Work out your BMR and how much you burn through exercise and then add 500 calories. If that doesn't help, add more.

You need to be shooting for 150g of protein per day.

Keep a food diary, you may be surprised how little you eat.

not enough rest. it will get you in the end.....

Scrap that program.

Start with two full body workouts twice a week for 2-3 months. After that you can start proper lifting and getting into more detailed programs and splits.

Scrap that program.

Start with two full body workouts twice a week for 2-3 months. After that you can start proper lifting and getting into more detailed programs and splits.

I'm inclined to agree with this, however you're in the period where pretty much anything works.

What I'd suggest is this...

Firstly cut out non-essential cardio. Your commute is more than enough.
2 workouts a week.

Workout 1
[b]Squat[/b]
Start with Bodyweight wall squats before moving up to goblet squats and finally moving up to barbell back squats.
[b]Vertical Press[/b]
Seated Dumbbell Press
[b]Horizontal Pull[/b]
Dumbbell Rows

Workout 2
[b]Hinge[/b]
Start with Dumbbell Deadlift before working up to Barbell Deadlift.

[b]Horizontal Press[/b]
Dumbbell Bench Press
[b]Vertical Pull[/b]
Lat Pulldown
[b]Lunge[/b]
Start with Bodyweight before using dumbbells either 2 or 1 held goblet style.

For ALL exercises start with 2-3 warm up sets at a light but increasing weight before doing your working sets.

Month 1 working sets x reps = 3 x 10
Month 2 working sets x reps = 4 x 7 or 8
Month 3 working sets x reps = 5 x 5

The idea is to add a little bit of weight each workout to your WORKING SETS or every other workout if the jumps in dumbells is on the large side.

not enough rest. it will get you in the end.....

Trying to cram lots of hours on the bike + working + gym sessions is a recipe for disaster. I did it for nearly 3 months and hasn't made one iota of difference to my cycling fitness and in all honesty has just caused me terrible fatigue and total loss of mojo.

After an illness a couple of years ago I lost a lot of muscle mass and have never really recovered it, I certainly notice it on the bike (especially in TTs). That coupled with the fact I am now over 40 led me to take a look at trying to do some strength work.

I bought a book (weight training for cyclists) and have been following the programme from the book.

I am 12 weeks in and can certainly feel some improvements' really reduced the cycling volume over the winter in favour of the weights.

At the moment weights sessions are on Mon, Weds and Fri. That reduces to two days a week for the maintenance phase around spring.

Food does not look like enough to fuel all that exercise, never mind build any muscle.

Start with two full body workouts twice a week for 2-3 months. After that you can start proper lifting and getting into more detailed programs and splits.

This is where I always start after a period away from the gym. my progression seems to go as follows;

Do maybe a month of 2-3 "full body" workouts per week until it stops giving me the good ache afterwards.
Once the bug gets me and I commit more time to the gym I move onto Pushing Day, and Pulling Day and try to do each one twice a week.
Once I am as into it as I will ever get I move onto Chest day, Back day, Arms day etc.

I cycle and run and hate doing legs so don't do them

I cycle and run and hate doing legs so don't do them

[img] [/img]

I can not see that picture as I am at work, but I am sure I know what it is.

I don't aim to be big big anyway, so the running muscle on my legs is enough to keep me from Jonny Bravo-ing out

OP,

You are over training.

Wed - should be a complete rest day.
Sat - Should be a complete rest day.

Or

Mon - Commute 30 miles (nothing else).
[b]Tues - Gym & commute 30 miles[/b] (upper body)
Wed - complete rest.
[b]Thurs - Gym & commute 30 miles [/b](upper body different muscle group)
Fri - Commute 30 miles(nothing else).
[b]Sat - Gym [/b](lower body)
Sun - Cycle club 40/70(nothing else).

Something like that will give you some rest to prevent injury.