[buffaloclone]

i bike about 9 miles per day 5 days a week too ad from school, i have a bench but i have no idea what to do with it. i just want a little more muscular endurance, can anybody recomend what i should do? like how many reps should i do? and im looking for an ab workout also, could i just do the p90x ab workout along with the biking and lifting?

[Turb0 Negr0]

This question is the equivalent of:
asking ST:A how to make your Grand Caravan pop wheelies
asking ST:Music if Lil Wayne is the next Beethoven
asking Small Talk to answer a srs question

combined....

good luck getting an attempt at an answer

[Michael_Weston]

if you have a bench run down to walmart and pick up some dumbells

any routine you do youll want to keep it between the 12-15 rep range
we are talking muscle failure between the 12-15 rep range so just lifting for 15 reps and quitting isnt gonna do ****

if you get dumbells i suggest adjustable
i have a few sites i frequent on BB so if you check em out PM me