u/Degronde

Im in my 40’s, I’m a novice and I don’t really know how to approach my goals. I have adjustable dumbbells (up to 32kg) and an adjustable bench - these are located in my office which is small so not much room for walking / full overhead press.

I have maybe 45 minutes per day to train and I’m looking for all round increase of strength / muscle - maybe a little extra focus on my lower back.

Can some provide or point me in the right direction for a program to achieve this? The more detailed step by step programs would be better for me.

Thanks!