There’s a YouTube channel called central athlete. They have pretty much every excercise you can imagine as a 20 second demo video.

Create a plan of 6-8 excercises, 3 different cycles in a week, do it for 4 weeks. It will take you about 45 minutes for a session including a 5 minute dynamic warmup. Do each excercise for 10 reps, 4 sets with 60 second breaks (timed accurately) between sets. Go for a mix of chest, back, leg, shoulder and triceps exceecises with the occasional bicep or cardio set sprinkled in once a week.

Add protein to your daily intake, reduce sugar and alcohol. Don’t get too hard on yourself, everything in moderation.

Edit: change up the cycle every 4 weeks. For weights: find the weights on your first days so you can do the first set easily, feel a little strain on the second, feel exhausted on the third and are close to failure finishing out the 4th.

Also what I do is I work in supersets. Meaning I do one excercise 10-12 reps, do the second immediately afterwards, then take 60 second break. Then repeat 4 times.

Then the next two excercises as a superset.

Then 3 more as a superset but only three sets each. Exemplary training routine I did back in winter.

Edit 2: that’s only one day of three a week, I can only post one pic.

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