Recommended weight sets / plans?

[b0redom]

Evening folks,
I'm trying to add weight sets to my running and cycling. I've got a set of adjustable dumbbells which will go from 5-35 kg and an uncountable bench. I'm not so bothered about leg stuff, as they're getting battered already,

Any recommended plans?

[circuitmonkey]

If you mean adjustable bench one if my favourites is start with a flat bench, do a set of dumbbell press (usually 8 reps) adjust the incline 2 clicks, do another set. You keep on going to you reach the top then work your way down again. Your mileage may vary depending on how many levels of adjustment you have on your bench if it is indeed adjustable.

Also like one armed dumbbell rows (pulling a dumbbell from the floor whilst half your limbs are braced on the bench)

I always try and finish with fly's, as it provides a good stretch.

As with all exercises, watch your technique, YouTube can be helpful for finding examples of good and bad. If you can work out in front of a mirror do, it really is the best way of monitoring your technique.