Training 2RM for Bench Press etc..

[Master]

Only twice a week? Seems too low.

I work as a PT assistant in a Skilled Nursing long days with a lot of lifting, usually too fatigued to even do anything after work. My routine goes around,Take my daughter to school in the morning (during summer to daycare) after work pick her up at her moms place at night(30 min drive to and from) on the 2 nights i dont have her i do errands etc..sundays its her gymnastics. I usually train for longer on saturdays and at least one weekday night with the same routine. Might add another training in sundays but what exercises?

I do cardio exercise which is short but intense this is sprinting on a bike 35 minutes (15 sec sprint 45 sec rest x 35 times) and do cross trainer run (12khm in 38 minutes). I do this 4 times per week after work so then have enough time with the kids. Keeps me healthy, can eat what I want and helps my knees stay active which are worn out after years of football.