Joining the RAF in around 5 weeks time so I need to get fitness up. Now its already at a decent stage, the stage where Ive got into the RAF but Ill need to try and up it before starting basic training. My cardio is decent and Im gonna be running around 1.5-2 Miles a day and possibly cycling around 5 miles once or twice a week. However, at the medical the doctor said Ill need to work on my upper body, all Ive been doing is pressups but I know thats not enough. Had been meaning to get some weights to build my upper body, finally today I went out and got 25kg of Weights along with 2 dumbell bars and a 5ft barbell bar. Now theres a sheet with 12 barbell exercises and 12 dumbell exercises. Now after a 30minute workout I can feel theyre working my body but I need a bit of a regime. Im a pretty slender guy, 66kg/145lb and 6ft 1" tall so I know I need to bulk up but that's easier said than done, I have an extremely high metabolism and I eat and eat but find it very hard to put on weight, so dietary advice isn't much use, Im just going to try and eat alot more proteins and carbs. Now can anyone recommend workouts for me, Ive been keeping in mind I want to be doing lots of reps right now rather than lifting a few reps just to build up some base muscle. Any advice and possible free weight workouts would be much appreciated. I have no bench right now but I may be able to get one in the next week.