My current weight lifting programme as of 9th April 2018.
I try to increase the weight of at least one exercise each week.
Each session, I perform 6 of the following 8 exercises:
5 sets of 5 barbell squats at 38kg
5 sets of 5 barbell overhead presses at 27kg
5 sets of 5 barbell curls at 38kg
5 sets of 5 barbell deadlifts at 51kg
5 sets of 5 barbell shrugs at 48kg
5 sets of 5 dumbbell front raises at 7kg
5 sets of 5 dumbbell side raises at 6.5kg
5 sets of 5 dumbbell curls (each arm) at 15kg
Plus:
4 sets of 25 press ups
4 sets of 25 triceps dips
4 sets of 25 leg raises
I aim to complete the session in under and hour.
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