Friday's Workout
Strength (Full Body) + Bike (Optional Light Ride)
Compound lifts + optional cardio
Strength: Full Body
- 1 Deadlifts [Barbell or Smith Machine] – 4x5
- 2 Incline Bench Press [Smith Machine or Dumbbells] – 3x8
- 3 Lat Pulldowns [Lat Pulldown Machine] – 3x10
- 4 Leg Press [Leg Press Machine] – 3x10
- 5 Core [Cable Woodchoppers] – 3x12/side
Cardio: Optional Light Ride
- 1 Machine: [Stationary Bike / Spin Bike]
- 2 20-30 min at low resistance, high cadence (optional)
Weekly Training Overview
Monday
Strength (Upper Body) + Bike (HIIT)
Heavy lifting + short intense cycling
Tuesday
Bike (Steady-State Cardio)
Moderate pace, longer duration
Wednesday
Strength (Lower Body) + Bike (Recovery Ride)
Leg strength + light cycling
Thursday
Bike (HIIT or Sprints)
Short, high-intensity intervals
Friday
Strength (Full Body) + Bike (Optional Light Ride)
Compound lifts + optional cardio
Saturday
Bike (Long Endurance Ride)
45-60 min moderate pace
Sunday
Rest / Mobility / Stretching
Active recovery